Ouch. That is a ballin' freakin workout, even minus the fourth set.
I'm not racing again for a little while - maybe beginning of March, actually.
Today we got back to some longer stuff:
2k, 12, 12, 4 with 5 mins rest throughout
6:35, 3:36, 3:33, 59. pretty solid. It's a little weird to look down at my watch at the 1k and see 2:57 with a lap to go. But nonetheless a good sign.