Notes
3 mile warm-up (2 mile jog/3 laps S&C/1 lap jog)
Dynamic Stretches, Drills, 2 x 60M ALL out FLYS
4 x 100, 4x 200, 4 x 100 @ 600-800 pace (equal jog recovery rep/400M jog recovery set) (aprox 45 seconds for 100 jog/1:20 for 200 jog/3:15 for 400 jog)
14.02 - 14.3 - 14.2 - 14.5
29.2 - 28.9 - 29.9 - 30.4
14.8 - 15.2 - 15.1 - 14.7
1.25 mile barefoot cool down on grass - 12:30
Felt OKAY...did not feel blazing... Although recovery VERY short for Speed Endurance workout. .Legs started to go after 3rd 200. Wore XC spikes