run: track 46:55 [3] 10.9 km (4:18 / km)
slept:7.0
activation, 20min wu, active wu, 4x50m in spikes
5x200m w/ 200m jog rec
6min rec, 400m, 11min rec
800m, 7min rec, 400m, 3min rec
5x200m "FFF" w/ 200m jog rec (everything in flats)
16.5min cd
35.5, 35.5, 34.7, 34.8, 34.7 (i led 1, 3, 5)
69.7, 2:19.3, 68.8 (i led the 400's)
33.7, 33.6, 34.2, 33.9, 33.7 (ran the last 3 solo)
this was pretty deecent. looks like a big session on paper but there was lots of recovery, but it was always a jog (except i think we walked a lap after the 8?). took 11min before the 800 because we were waiting for mark to be ready to pace us. was feeling good today so i wanted to do a good amount of volume. worked well with NS, except was kind of on my own for the 800 because once again the pace went out a little too hot for my liking, but it was fine and i'm happy with it. was nailing the paces i wanted to run today and it felt strong and smooth. good stuff!