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Notes

2.5 easy; 4x1200 w/800m recovery jogs (one was only 400m); then 1.5 cool down. Aimed to run the 1200's in 4:29, which is 5:59/mile pace, and to keep recoveries shorter than or equal to the interval time. Actual times (recovery): 1st 4:26 (4:22), 2nd 4:28 (4:25), 3rd 4:31 (--), 4th 4:38. After the 3rd interval, I stood around and walked for about as long as I thought it took to jog a 400m recovery, and then I jogged one 400. That and immediately after the last 1200 were the only times I stopped my watch. Obviously I couldn't quite nail this workout. I almost pulled off the 3rd 1200, though I was really struggling. But I was wasted by the 4th one. My right hamstrings, especially high up, hurt the whole time. It was unusually warm, and I'm still a bit heavy.