Track intervals (MIT outdoor) 4:20 1.6 km (2:42 / km)
Now Nov so transition to more speed work. Planned indoors however conditions OK outside breezy / sunny 55 deg- compression shorts and socks plus tights to keep legs toasty and injury free- probably last session outdoors for year I think.
Plan was 4 x400 "breakdowns" @ 90-95% effort ie around 800 RP and 100+300, 200+200, 300+100, 200+200 with 100m (1 1/2 min) recovery within 4's and 200m walk (3min) recovery between. Legs were tired at end of a solid session as follows:
15.7, 50.9 (66.6)
32.8, 33.2 (66.0)
49.2, 15.1 (64.3)
31.8, 31.3 (63.1)
Avg 200 = 32.5
Note
last "hard" 300,100 combo, which was preceded by complete rest / recovery, was back in July end of outdoor season (7/14) @ 48.6, 14.5 (63.1) and 200 avg for entire session of 32.6