Road running intervals 35:07 [4] 7.5 km (4:41 / km)
ahr:153 max:178 shoes: BA7
Speedwork at Worcester State College track. 800/1200/800/1200 with 400 rest interval in between. Splits: 3:17 for 800#1 (160,171) [3:00 (147,120)] 5:20 for 1200#1 (164,173) [3:31(141,107)] 3:27 for 800#2 (163,172) [3:05(147,125)] 5:13 for 1200#2 (166,178) [3:26(146,123)], then 800 c/d.
Lower L leg felt twingey. Breathing hard, but 2-2 through most of it, 2-1 toward the end of the last interval.
Average 800: 3:22 @ HR 162; 1200: 5:17 @ 165.
It's clear from how I felt and from the numbers that it's been a while since I've done speedwork.
Road running warm up/down 10:00 [2] 1.6 km (6:15 / km)
shoes: BA7
3x400 w/u, plus 4x100 strides. Track cluttered with hurdles, benches, garbage cans, walkers, and even a couple of other track people doing intervals (some faster than I).