Was originally planning on 12x400. However, I caught the same scratchy throat type of cold again. Decided not to push the body too hard, but I still needed some anaerobic speed. Figured 6x400 would be the right type of workout. Did them with Ted, he ran them a bit slower, but not too far behind.
Warm up, then we started on the flattest portion of the trail. First 5 very consistently between 70.2 and 70.9. The recovery was usually a very slow 200 meter jog except one time we did 300 to get to a better place, one time we stopped for my bio break, and another time (before the last one) we stopped for Ted's. But that is OK, this workout is more about speed for me than recovery, I just keep the recoveries fairly short to get it done in a reasonable amount of time, and I can get away with a very slow 200 meter jog.
On the last one pushed a bit on the last 200 meters. Got 68.5. In all repetitions the anaerobic bear started to climb on me at 200, and was comfortably (for him, not for me) sitting on my back by 300. However, as the last repetition shows, I could run through it for a while with a little bit of willpower application. Probably all of the repetitions were about 0.5 to a full second slower from having to ease off before the mark so as not to miss it. It was still dark.
Did a fairly long cool down. Ran to the library and back with the kids in the afternoon. Benjamin did well on the way back - hit a mile in 7:39 fairly relaxed, and in spite of a side ache.
Treating the cold with large doses of onion mixed with agave to make it somewhat edible.