Notes
8x400, 4 min jog, 8x200 // 90 sec rest
missed two 400 splits (rep 2 & 6)
400 splits: 76, 74 high, 73, 71, 70, 68-ish, 65, 66
200 splits: reps 1-6 were all 30 sec [with a range of 30.46-30.75], 29.2, 28.7
haven't moved that fast on a looong time. but it felt good. it was kinda hard to pace the 400s efficiently... so easy to go out fast. others blasted the last rep all out, but i tried to keep it controlled before the 200s. HOWEVER i still came through 200 in a 31 and fell off a bit which was the only real downfall of the workout. wish i woulda done that smoother.
i felt super smooth on the second half of the workout. just opened up my stride and stayed up on my toes and the 30 sec reps just rolled out. however, if i tried to do anything faster (i.e. the last two reps) all the smoothness vanished and it was like the wheels where coming off - just disguising, deteriorating form haha.
the rest was again pretty cushy/speed oriented but it was a pretty grand day all in all.