Run intervals 39:47 5.64 km (7:03 / km) +85m6:34 / km ahr:138 max:181
Did same workout as Monday - warm up as per race, then 3x200R + 1x400R with UBC map. Did about 10 controls. Visualization a bit better, but forgot middle part of the course that was "easy" - perhaps focus on visualizing even the easy controls instead of getting sloppy.
Paces were good, did the 400 in 1:35, which is right on plan. Left hamstring still sore/tight from Monday. Lungs hurt after 400.