Notes
Ridiculously hot with dew point around 22. At least there wasn't any sun. There was some wind. Had quite a bit of DOMs in glutes and lower back is still really tight although better than last night. Plan was to do 6x400 with 1 minute rest over a set course using the lap button but I mismeasured the course and ended up only running 350m (Garmin measured long). Rest was also a bit more than a minute. I thought the first couple of reps were pretty comfortable so surprised to see how fast they were. Middle 2 reps I started working harder but nothing crazy as I decided to save a bit for the last 2 reps. Still felt pretty relaxed for the first 300m in the 5th rep although it definitely took a lot out of me as I pushed really hard in the last rep, breathing pretty much at my limit, and yet couldn't manage a faster time.
True paces for the reps were:
3:30
3:28
3:36
3:37
3:29
3:30
3:31.7 average
Considering the heat and the effort expended I'm happy with the results. Probably wouldn't have been able to run this pace over 400m ad definitely not for 10 reps as I emptied myself in the last one. However, workout does appear better than the 6x400m I did before pump and run.