-race day warm up -800m (1:58.55) -cool down -roll, stretch
Meh. Not happy with this - put in a good effort to get back in the race but got boxed in on the cut in and then the faster seeds took off and I spent 550m of this race playing catch up and getting into position.
Running intervals 2:30:00 [4] 10.0 km (15:00 / km)
-preact + full warm up -3x50m fly -3x4x125m @ 800m effort w/ 30s rest and 2min -1x150m (17.3) -cool down -roll, stretch
Good workout, was on pace the whole time with the 800m intervals. 150m was slow but we did a fair amount of intensive tempo stuff. Glad to be hitting paces in workouts now.