Notes
Back to the whistle workout. Designed as 5x40 seconds with 30 second rest, 4x35 seconds with 30 second rest, and 3x30 seconds with 30 second rest. Between each set was a 3:00 rest. Each rest is meant to be active through a light jog. Pace for speed portions was repeat pace.
Once again, Antunes and Longo lead the charge and dropped me quickly. Sean was also showing off some speed, sandbagging it. Overall I think I was on target with the pace charts (estimating based off distance travelled) so while I couldnt keep with the group I feel like I was where I should be. Hopefully over the summer I can get some speed back.