cool, i have been following your training journal and to me it seemed like a successful year, with the exception of racing weather conditions. good luck with the intensive tempo, im not a fan of it but thats probably cause i was forced to do it and it was a bit over the top (the program was structured around them instead of having it once a week like you). here are my two least favorite workouts, they are brutal.
6x200 R: 200m walk
4x(100+100+100) += 15 seconds rest and turnaround and rest between sets was 300m walk