Tues: Ran about 8k easy along the water
Wed: At the track, I warmed up for 15' on the grass, and then decided to run 3k on the track at paces that were on the quicker side. I eased into the w/o by running four strides around the track and then:
1 X 100m in 17"
1 X 200m in approx 35"
1 X 400m in 1:20
1 X 800m in 2:58
1 X 1000m in 3:47
2 X 200m in approx 35-36"
1 X 100m in 16"
Total = 3k
My rest between was not structured, but I took off when I was ready to go. It was probably around 2:30' after the 1k and no longer than that for the other repeats. I followed this up by cooling down with the track kids who were just starting their warm up.
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