Workout 1:
3x3x300
rest: 100m jog in between reps, 400m jog between sets
1st set: 47, 46, 45
2nd set: 46, 45, 44
3rd set: 44, 44, 43
Felt fine through first and most of second, little tougher on the third but still manageable.
Workout 2:
4 mile tempo: 21:47 going, 5:33, 5:29, 5:25, 5:19 feeling comfortable the whole time.
Workout 3:
5xk with 1 minute rest followed by 400 jog then 5x400 with minute rest then 400 jog and 5x200 with 30 seconds rest
1000s-3:20-3:24
400s-66
200s-30
Workout 4:
8x800 on 200 meter flat indoor track
2:35 for first 6, 2:33, 2:31
rest: 1 minute in between reps
Felt really comfortable
Background: Averaging low 70s for mileage for past 6 weeks. Previous PRs of 4:32, 1:56 off 20-30 mpw.