Notes
Been doing Steve's 400 workout once a year for a while now, keeping the tradition of doing it before Augie 10k. I was still sore from Saturday's races, but I would rather have more recovery days before the 10k and not overdo it then move back the workout.
Started with 5 x 400m @ 3k/5k with (60sec, 45sec, 30sec, 15sec recovery) = 75sec, 73sec, 72sec, 73sec, 74sec
Eased into the 1st one then got out of control for the middle 3. Last 400 hurt after only 15sec recovery.
Rested a few minutes to put my flats on and then started the 400's with 1min recovery increasing speeds.
Ended up with 5 x 400m = 76sec, 72sec, 72sec, 71sec, 68sec
Really eased into the 1st 400 hoping my flats would carry me despite dropping the effort (they didnt). Again dropped a lot of time on the 2nd rep and dropped down from there.
After feeling pretty worn down the first couple, I was happy to get 10 400's in, even if they weren't easy. Windy day didn't help either. Now to recover and race a lot starting Friday.