run: track 42:10 [3] 9.64 km (4:22 / km)
20min wu, dynamic wu, 3x50m in spikes
2x(400, 600, 200 w/ 90s/2min rec), 10min set rest; all in spikes
15min cd
72.6,1:49.1, 32.2
73.0, 1:48.1, 32.5
unsure how I feel about this one haha. 400 was supposed to be 1500 effort + 2sec, 600 was supposed to be 72/33-34, and 200 was a change of pace. I think my 400's were very good, but for some reason was going through 400 way too relaxed in the 600's. I worked at 1pm so I ended up waking up early to do errands first, then worked out around 9am. was feeling decent physically, and finished feeling like I could accomplish another set. it was pretty windy out, the kind where it feels like there's a headwind around 3/4 of the track, so that helped to make the pace changes feel difficult. for the 200's I started at 1500 effort and tried to finish at 600/800 effort. there was a group of women doing a mommy workout on and around the track, so I had some people to dodge but also they were encouraging me so I couldn't be mad haha