hard workout today, but i feel like it'll be a huge benefit. 2.5 warmup, drills, strides, 20x400m in sets, first set of 4 was at 5k pace, 1:13-1:15, with 1:30 recovery, next set of 4 was same, next set of 4 was 2 mile pace, 1:10-1:12, with 1:00 recovery, next set of 4 was mile ish pace (a little slower) 1:08, with :45 sec recovery, next set of 4 was 1:08-1:06 with :30 sec recovery. same amount of recovery between sets as the recovery between reps.
First set: 1:16, 1:15, 1:15, 1:15, right on.
second set: 1:15, 1:15, 1:14, 1:13, right on.
third set: 1:11, 1:11, 1:12, 1:10, right on.
fourth set: 1:08, 1:09, 1:08, 1:08, starting to feel it.
fifth set: right here i made a bad mistake, i thought it was :45 recovery still for the last set, but coach said it was :30 instead, that kinda wrecked me mentally for the last few, but i should've payed better attention. hit 1:06, 1:09, 1:14. then after i faded hard on that one, coach said don't do the last one 'til my heart rate gets to 130. that took about 2 minutes, so after that I ran a 1:03. good good workout, i closed it hard and i felt good about the whole thing pretty much.
Easy 3 through the 6.
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