My legs felt pretty beaten up yesterday, so wasn’t sure how today would go. Thankfully they felt a lot better today on the warm-up to the track, and I ended up running this session better than I ever have before. Ironically I think because I was tired I pushed a little harder and kept up my concentration, meaning the intervals were pretty consistent.
Averaged 39.7s for the 200m reps, and 81.3 for the 400m reps. Beautiful sunny morning down at the track too.
| Lap | Time | Distance | Pace | HR |
|---|---|---|---|---|
| Total | 43:15 | 5.9 mi | 7:17 min/mi | 166 |
| 12 × | :39.2 | 200m | 5:15 min/mi | |
| 6 × | 1:20.8 | 400m | 5:25 min/mi | |
| Average | 1:19.6 | 400m | 5:20 min/mi | |
| WU | :22 | 0.04 mi | 8:35 min/mi | 135 |
| 1 | :40 | 200m | 5:21 min/mi | 156 |
| R | 1:11 | 200m | 9:31 min/mi | 164 |
| 2 | :40 | 200m | 5:21 min/mi | 156 |
| R | 1:10 | 200m | 9:23 min/mi | 166 |
| 3 | 1:23 | 400m | 5:33 min/mi | 167 |
| R | 2:27 | 400m | 9:51 min/mi | 161 |
| 4 | :38 | 200m | 5:05 min/mi | 161 |
| R | 1:12 | 200m | 9:39 min/mi | 163 |
| 5 | :39 | 200m | 5:13 min/mi | 165 |
| R | 1:09 | 200m | 9:15 min/mi | 167 |
| 6 | 1:20 | 400m | 5:21 min/mi | 168 |
| R | 2:30 | 400m | 10:03 min/mi | 167 |
| 7 | :39 | 200m | 5:13 min/mi | 163 |
| R | 1:11 | 200m | 9:31 min/mi | 166 |
| 8 | :39 | 200m | 5:13 min/mi | 178 |
| R | 1:09 | 200m | 9:15 min/mi | 176 |
| 9 | 1:19 | 400m | 5:17 min/mi | 179 |
| R | 2:44 | 400m | 10:59 min/mi | 165 |
| 10 | :39 | 200m | 5:13 min/mi | 164 |
| R | 1:13 | 200m | 9:47 min/mi | 168 |
| 11 | :40 | 200m | 5:21 min/mi | 173 |
| R | 1:16 | 200m | 10:11 min/mi | 175 |
| 12 | 1:22 | 400m | 5:29 min/mi | 176 |
| R | 2:43 | 400m | 10:55 min/mi | 162 |
| 13 | :40 | 200m | 5:21 min/mi | 165 |
| R | 1:16 | 200m | 10:11 min/mi | 163 |
| 14 | :38 | 200m | 5:05 min/mi | 169 |
| R | 1:17 | 200m | 10:19 min/mi | 169 |
| 15 | 1:21 | 400m | 5:25 min/mi | 152 |
| R | 2:41 | 400m | 10:47 min/mi | 155 |
| 16 | :39 | 200m | 5:13 min/mi | 166 |
| R | 1:16 | 200m | 10:11 min/mi | 168 |
| 17 | :39 | 200m | 5:13 min/mi | 170 |
| R | 1:14 | 200m | 9:55 min/mi | 173 |
| 18 | 1:20 | 400m | 5:21 min/mi | 179 |
| WD | :20 | 0.02 mi | 18:26 min/mi | 177 |