Sounds easy -- just 4.8 km of total "speed" pace. But by the time we were done, it was all I could do to come close to my target pace.
I was hoping for a pace of 6:30 per mile or roughly 3:15 per 800 m. Here are my splits:
So the average for all 6 repeats was 3:16.7 per 800 m. Not great, but not terrible. I finished all 6 repeats, though, which isn't bad considering I wanted to bail at 5. My general mode, now, is that I keep doing the repeats until my time totally falls apart on one of them. Then I pull the plug on he workout, because that is when injuries are most likely to occur.
Looking back at January, my times have definitely improved so far. Back then I did 5 x 600 m. repeats in a tiny bit over 2:30 per repeat. Straight line extrapolation would put that at 3:20 per 800 m. or 4:10 per kilometre. So knocking these off consistently in less than 3:20 (and outside, not on the track) is pretty good.