Am) Made it down to the track but had to cut the workout short in order to make it home to get my kids ready for school. Just 2 X 300 meters hard. 44.5" and 46". On the slow side. Again I feel great through 200 and then die quick after that. I definitely need to focus on that speed endurance aspect for a month or so.
Pm) Since I cut the morning run short and I felt great I did a second session. Sort of speed endurance-ish because of the short and active recoveries.
All on my hill.
6 X 30 meters sprint on 270 meter jogging recoveries. At high altitude that simple jog recovery (not walking or standing) after a max effort started to accumulate more fatigue than a typical full recovery.
Then 3 X 100 meters sprint on 300 meter jog recovery.
In terms of volume for someone focused on the 200 and 400 that would be considered a fairly long run. All told, with the warm-up I got ~3 miles or so total.
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