Notes
3 sets of 10x400; first two sets 112 jog rec, 3rd set 212 jog, 368m jog between sets (I know it looks funky but its close enough to the 100/200/400 jogs prescribed and got me to the 400 start at about the right time). Did a couple strides following the warm up jog over to the indoor track, the absence of pop was apparent right away. There was no given paces for the 400s but I had a good idea of what I was capable given the short rest. despite a slow first rep I was right where I thought I would be for the first set, with the goal of not overrunning the first third of the workout (70-71): 72.2, 71.6, 71.3, 70.6, 71.2, 70.8, 69.6, 70.5, 70.9, 70.8 (70.9 avg.). I could tell near the end of the set that the 100m+ jog got me to about 90% recovery before starting again. I wanted to bring it down a second or two per 400 in the next set (69-70) and nailed it: 70.8, 69.8, 69.5, 70.7, 69.7, 69.6, 69.9, 69.7, 69.8, 69.3 (69.9). My hamstring (right) was getting tight from the turning but didn't get worse so I kept on truckin'. With the added recovery in the final set I knew I was capable of running another second or two faster (68-69). 69.4, 68.4, 67.9, 68.8, 68.7, 68.2, 68.5, 68.8, 67.7, 65.8 (68.3 avg). I had gone through 200 in 34 for the first 9 reps of the last set, and with the light at the end of the tunnel (but keeping it within reason), I opened up the throttle a bit more on the final rep coming through in 33 to finish with a 65. As long as my hamstring doesn't rebel in the next couple runs I think I can deem this a good workout! It was a shame to run by the outdoor track and see it buried in snow because it would have been a good morning to get outside (23 degrees and barely any wind).