Notes
Protocol: 1minute on, 40sec off times 2, full recovery, then 2 more. Start incline at 2% and increase each interval.
The goal of this protocol is to elicit 400m race conditions without going full speed. First two intervals didn't feel that hard, however not having much practice at 5mm pace made me feel a bit jerky. I focused on maintaining a stable core and turning over the legs. Next two were a bit harder, with the last really putting on the burn with 30sec to go. At one point I felt my glutes give way which made me fee like my knees were giving out, increasing leg turnover, and made my hamstrings work harder; man did they burn!
Immediate recovery went well. Earlier in the year when I would do a tabata, i'd feel like death for awhile, but now I think I'm adapting. Even my warmup mile (which sometimes ends with .10 at 5m/m) feels really easy.