34F. Down to the track for the dreaded 16 x 400. My only real guideline for pace was to keep it faster than 17:59/5k pace which is 86.3/lap. I did 200m active recoveries between repeats.
Average 84.6 (83.7, 85.6, 84.9, 83.6, 86.1, 87.0, 83.7, 84.9, 84.2, 84.9, 83.2, 84.6, 86.2, 83.9, 84.2, 83.3)
Standard deviation 1.1 sec, so kinda bounced around a little. For the 5th and 6th repeats, I changed my technique and relaxed the first 200 and tried to finish hard. But that actually produced the slowest splits. My best ones were when I ran the first 100 hard and held on for dear life, even though it meant tying up a bit at the end.
Back in June I did 12 x 400 and averaged 84.5, so this was probably a bit of improvement from that, since I'm sure I could have gone faster if I only had to do 12. My legs were also a bit heavy from the recent mileage today, so overall a decent session. No way I could have done 20 though...no way! | 
