Said “~” because the first rep was a 1200, but they went like this:
Time - Rest
4:09(3:25 pace) - 1:25
3:18 - 1:55
3:17 - 1:40
3:12 - 3:30
3:12 - 1:20
3:18
First rep was just easy to get into it. This was done on a road where the course was this:
300m flat & straight
90 degree turn up short hill
100m downhill (slight) then 90 degree turn
25m sharp down hill
75m flat and straight
90 degree turn
100m uphill
90 degree turn and go back the same 300m.
Not all out, but definitely the hardest workout this season, probably could’ve stayed under 3:20 for 2 - 3 more reps.
Been doing 45 mpw and peaked at 70 this summer in August.
PRs:
4:49 1600 (Track)
17:48 5k (last fall xc)