haha, i was just reading your training journal right before i saw this post and noticed the added throws
the + usually refer to a 50m walk and ++ is a 100m walk for tempo, but for the most part i have been doing my tempo on a treadmill so i do each + is 30 seconds rest
the first 5ish starts felt amazingly powerful and fast but that feeling quickly faded and they felt good but not great. Also during the EFE runs the i felt very fast and technically good.