Notes
Tough workout in the heat. 400/800/1200/1600/1200/800/400 ladder. It's been awhile since I've done this one. Goal is 400s at repeat (mile pace). 800/1200 at interval pace (5K pace). 1600 at 10K pace. This would have translated to 70/71, 2:32, 3:48, 5:20. The 400s/1600 were about where I expected. The 800/1200 were a struggle, especially the last set. I just melted in the heat especially doing it solo. Excuses I know, but I've never been tough enough to do these workouts alone.