Fri 12/23 - PM 55 minutes incl. 3 mile tempo, 3x400

Combination threshold/race pace session, or so I would like to think. Started with a cutdown changing gears every half mile. Splits of 3:02.6, 2:58.9, 2:55.7, 2:51.6, 2:48.4 and 2:43.9. Mostly well under control, although a bit quick at the start and handled each step in pace reasonably well. 12 minute plus break after that which included changing into spikes and doing a few strides on the infield in anticipation of ripping off 4x400 on a 2 minute schedule, i.e. less than 50 seconds recovery. Hit the first two in under 72 as I had hoped, on the third one the effort got noticeably harder and the split slower, although only by a bit at 72.2. The short recovery was the key factor though, and I decided to pull the plug and try again another day rather than blow myself up completely. Splits are beneath mediocre but given how utterly lacking the fitness level has been of late it's a start.