Easy Run (1600 / 200 pace change) 31:23  7.29 km (4:18 / km) +4m 4:18 / km
Did it on a course at Park which is half compacted trail half concrete bike path. There is a 150-200m incline towards end on lap 1 and 3, so short downhill on lap 2. Not fastest course but equally not that tough either.
All in all, I'm pleased with first proper rep session of year. Legs are annoyingly fatigued- got an extra nap in today to try and recover. I could be in a better place but I'm not totally out of shape and was pretty close to the the intended paces without leaving myself bent double. I'm sure it's something you appreciate but I can only really go deep when I'm fit - it's hard to push yourself when you're not in great shape.
200's were fine- I'll discuss 1600m reps.
First 1- pretty good- went through the km in 3.08 feeling good - pushed through the hill and finished in 5.03
2 rep- I thought this would be the easiest (downhill and warmed up) but seemed to pace it completely wrong...maybe this way round was harder. Went through km in 3.20 (though this could be because the markers were slightly inaccurate) and finished in 5.14.
3 rep. Back on track ish- went through in 3.11-12 and finished hard in 5.06.