I had to lay out for a bit of the workout today. The set was 4 X 200 on 4:00. That would basically be a straight 800 as fast as I could manage it. I did 200 / 100 / 200 / 100.

I ran for 1:00 following the run 4 / walk 1 pattern. I was maybe a tiny bit slower than last week, which is okay by me. It's like a natural taper.