A few weeks ago Gareth and I organized a workout of 3 x 1600 m in parallel to the main Namban interval workout. Last night we did it again, only increasing it to four reps. And since the main leaders of the interval workout were not in attendance, everybody had to do it. We ran about 7.5 km in the park beforehand and then mosied on over to the track. It was a bit rainy and cool -- perfect weather for running.
So last month my reps were 6:11, 6:06 and 6:04. Maybe I was a bit conservative on the first, and it was a warm night. Nevertheless, I was very happy with the pace and evenness of last nights reps. I'll include the decimal for emphasis: 6: 04.0, 6:03.8, 6:05.1, 6:04.0. Average heart rate was 141 (76%), 164(88%), 161(87%), 162(87%). My legs were feeling pretty shattered on the third rep and I seriously considered pulling up stumps at that point, but in the end I was very glad I did the last one.
Surprisingly my legs feel pretty good today (all things are relative) and I'm looking forward to getting out for a reasonable length run later. More than just a recovery trundle I think.