Temp 69, DP 68. Ran by myself - Greg and Phillippe ahead of me.
Did 16x400, averaging 6:17 pace for the 400s (1:33.5 for each 400). Recoveries averaged 34 seconds. Was good about keeping the recoveries a float at the beginning, but had to really slow them down at the end. And 16 reps was definitely enough.
Ran 8K in 34:01 (6:51); averaged 6:17 pace for the 400s. Recovery was 1600 in 9:05; workout was 4 miles in 24:56.
Breathing was OK - Adviar 250/50, Qvar, and a puff of rescue before.