LMLS, 12x400m Intervals on TM at work, SAM Hard
Used 9.8 mph (up from 9.7 last week) for repeats. During last 2 cycles, I did 0.3 mi / 0.2 mi for Repeat/Recovery distance, and my recoveries went from 6.0 mph to 6.5 mph after my 8th Repeat.
This was still not a killer workout, which is why I experimented with making it tougher in the later cycles today.
Next week, I should 9.9 mph/6.5 mph, and 0.3 mi/0.2 mi. That will be tougher, for sure.
Also, I may go back to doing 4 full weeks of Intervals, rather than 3 weeks followed by 5 weeks of Coord/Integ.
Training Plan Entry
5 km total: 12 x 400m in 1:35, ~6:20 pace,
w/ 400m jogs