Running 1:00:00  12.0 km (5:00 / km)
- 10min WU, 10min strong off day, 10min hard but controlled
- 5min and spike up
- 2 X (7 X 150m with 30s rest) with 2min between sets
- 15min CD
Good workout, I debated doing this today as I was feeling sick all week but just decided to get it done. The first 30min felt great, really held back on the first 10min, the 2nd 10min was tough because I was trying to work harder but still hold back, last 10min was really strong.
The 150's were tough, I was in deep after 3 but they went by really fast and I just focused on one at a time. Speed and ability to deal with Lactic Acid felt better than last time (2weeks ago) that I did a workout like this.