Notes
Session was 4 x 4 x 400. I did 4 x 3 x 400, took it relatively easy again, maybe 90% effort. Slight pain in right Achilles and also in left side of lower back.
54 sec slower than a similar session (with only ~1 min recoveries between sets!) back in September. That's 18 sec per mile, or roughly 4 min over 13.1 miles. Lots to catch up on!