Lunchtime track at MIT (nice track) with some strides and stretching to warm up.
Track intervals 2:39 0.8 km (3:19 / km)
Intervals at conservative speed; 4x200m at 80-85 % effort in 39,41,40,39 with 200m walk between and done. No pain so a good sign of recovery. NB usually aim for intervals around 32-35 for 200 and 80-86 for 400, longer at 3-5k pace and speed reps a couple of seconds per 200 faster.