Workout as described elsewhere. Short answer was it was tough. Especially the 400s, done on a 2 minute cycle, meaning that your rest was whatever part of 2 minutes you weren't running. So, run fast, get more rest. By #4, my legs were falling apart.
The good news is that I stayed ahead of my guy (Kevin?) on all intervals. He remarked afterwards that I have gotten stronger since I started these, which is true.
A new guy, Stephen, another
person faster than me with much less training, was there. And of course he knows BorKat.
(Note to myself, Mark is the dark-haired rabbit. He faded at the end of the 400s. And Terry is a machine.)
238
200
407
159
535
323
113
114
115
116
117
117
Average lap times:
79.00
82.33
83.75
and
73
74
75
76
77
77
which average out to 75.33 themselves.