Very hot again today, started the session 30 minutes early and the emphasis on quality. The set: 1500m, 5 minute recovery, 5 x 300m with 100m jog recovery.
1500m: Keith 5:05, Joel 4:52, me 4:33 with a cumulative 4:17 for the 5x300m intervals.
Time to start getting serious about my short intervals in this block. Some difficult 300m & 400m sessions to follow.