8's this morning. Tom has been experimenting with not taking some of his meds to see if it would make a difference and it has! He stayed in the workout only taking one 800 off.
We ran 400-600-800 x 2 followed by a last 800. I wore the HRM and found that 166-170 was the range that I hit while doing the reps. After each rep my HR quickly dropped back under 70% so the recovery is about right.
Next week, no more mister nice guy. I'm going to do 2 x 400 followed by 4 x 800 followed by 2 x 400.