Today tried the 12x400 workout again. This time I was able to hit the target pace. The trick was to do 100 meter strides before starting - I did four of them until I was hitting my target 400 pace. I also put extra effort into stretching - and it paid off.
The recovery was 200 meters - averaging about 1:15. My first two intervals were in 62, then one in 63, after which the majority were 63 or 64, with one or two 65s and a 62 at the end. Felt good to stretch my legs.
Heat wasn't a problem during the workout, but it was fairly miserable during the cooldown. Ended up doing 14 miles in the morning, plus another two at night.
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