20+ minute warmup, followed by drills and the following splits:
3:05.9
3:06.5
3:06.5
3:06.3
3:04.8
3:04.8
Recoveries at or just under 3 minutes throughout. I had originally planned on a steady progession starting at 3:08 and ending at 3:04 or so. This went out the window when I hit the first 200 of the first rep in just over 35. Established a more realistic rhythm after that and kept it going the rest of the way. Tried to leave enough effort in the tank over the next three reps to wind it up on the last 200 of the penultimate rep and the last 300 of the final rep. The times did drop down on the last two but I sagged just a bit in the middle of the last one. This kept me from running under 3:04 as I was shooting for. Overall though it was a solid effort, esp. given that I was doing it alone. Under control after the spastic first 200 and relaxed. Wind was an annoyance but it could have been worse. Cool but not uncomfortably so.
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