If I read Daniels' chart correctly, he says I should run quarters at a pace (90 seconds) that is a little slower than my current 5K race pace and slower than I can comfortably run half mile repeats. It sure seems like 80-85 seconds is more in line with what I should be doing. But what the heck do I know? I am posting on letsrun and I use the term "quarter mile"!
No, you are right. If you have done the 800's in 2:55 with a short recovery then there is no point in doing the 400's which are easier slower. If you can do the session in 80-85 without too much variation in times thats fine
There is no point in making it too technical and overanalysing it you are not studying a PhD in running!
A couple of people above mentioned doing 800's like the sessions you are doing + 1km's or miles which is also a good idea.