Notes
The goal is to run 200m in 34 seconds(4:32 pace) and then run a recovery 200m in 44 seconds(5:56 pace), continuous. I'm trying to trick my body into thinking a 5:56 pace is recovery. You're supposed to do this until you can't do it anymore. Apparently Pre was able to do 18 sets of 30/40.
I soloed it, and somewhat successful I suppose. Stopped after 5 sets because i started to hurt and was a little exhausted. I was a bit fast on the first recovery 200, but oh well. I'd like to try a 5k this way sometime, actually went by pretty fast.
I also did my hamstring extensions before this, 2 sets of 15, each leg, forward and backward. so 60 each leg. seems to help, but my legs were a little tired, and I'm doing 40lbs.