Monday: 5x1600 with last one hard - avg. 5:10 for 4 then 4:45 (2:28-2:16), rest was 60s jog, 5:10s felt like the upper end of tempo/threshold, so moderately uncomfortable but very smooth form-wise, last 600 or so of the 4:45 was hard but not all out by any means
Wednesday: 12x400 with 90s rest, avg. 71 for 8 then 66, 66, 64, 62, didn’t feel exceedingly smooth (body probably a little tired from Monday and lifting Tuesday) but had no trouble hitting pace, last 100-150 of the last couple reps were pretty uncomfortable but no strain, movement stayed relatively smooth
I bet I could run 51ish for a quarter right now, and could tempo 6-8 miles at 5:30ish pace without much trouble. Mileage has been 65-70.