25 minute warmup, drills, then 2 sets of 4x1000. I would have liked to do two sets of five reps but I was feeling Friday tired in a big way after the way this week has gone, getting home late four nights in a row thanks to the flood-related road closures. Also feeling twinges in the right IT band all day at work, this wasn't an issue during the workout thoutgh. Not entirely sure what pace would be sustainable, found a groove from the outset that I was able to maintain although there was little progression to be had.
3:22.6 - 3:21.7 - 3:20.1 - 3:21.7
3:20.5 - 3:20.9 - 3:18.7 - 3:17.1
just under 200m jog recoveries between reps, this took around a minute. Four minutes between sets. Effort didn't feel much different from the sixth rep to the seventh, but the last one felt plenty tiring. Continued warmth, directly related to the airway feeling noticeably irritated post-workout. A bummer, I may have missed a day or two of taking the athsma pill of late.
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