I had to cut today's long session by a quarter but even so I was slow. The warm up time was good, and I had a clear lane to work in. I'd hoped I'd have been faster therefore, but it was OK.
The main sets were a mess. Really I didn't speed up beyond the first set and I thought that I was taking that very steady. The supposedly fast set, in which I worked hard was only 1 second faster than the first! I suppose that count as a negative split which isn't too bad across a total of 1800m. I'd certainly put in some effort as the next set was very slow even though I was trying. This is a hard routine.