Wednesday WO 1:12:30  14.5 km (5:00 / km)
12/12/12 Progression Run
Full Active WU
400m, 2mins rec, 300m, 90s rec, 200m, 60s rec, 100m @ 1500m RP
3 mins rec.
300m, 90s rec, 200m, 60s rec, 100m @ 1500m RP
20 min BF CD
Back to Hangar: Hip-Mob
ETT = 9
67.5, 52.6, 35.4, 15.7
54.8, 33, 15s
Good workout today! Bit of a rocky start with the progression run but it was good because it acted almost like a bit of a shake-out for my legs before getting onto the track for the fun stuff. I was really happy that we got to do it on the track. I found today tough but easy at the same time. I didn't hit the splits that I was told to hit but I guess I was worried that I would run slower than I was supposed to so went out a bit hard for the first 400m. I was pleasantly surprised when my watch said 1:07 because it really didn't feel that hard...only for about 5s after I finished. I found myself recovering fairly quickly after the intervals. Tried to dial it down a notch for the second set which was decent for the 300m then I just thought about finishing quickly for the last 200m and 100m. Quite happy with this. Feeling much stronger on the outdoor track this year than I did last year. I felt like I could have done another set today.