Notes
about 4 mi btwn w.u. and c.d.
2x200, 3x300, 2x400 with 2 min rest for each
AJ gave me a range of times to hit with the slower limit being 29, 45, and 65 respectively.
splits:
29, 29
49,49,49
74 (ouch), 67
I spiked up for the last one (and in the processes extended my rest about a minute).
there was a brutal head wind on the back stretch, hence why my 3's and 4's took a dive.
nonetheless, i did feel a little flat and wanted to quite after that 1st three, but i obviously sucked it up and made the most out of windy day.
need to ice and roll before nats.
The spikes however felt good to put back on. the last 4 was equally as painful and did not feel any faster than the 74, but certainly helped.