Notes
R-1, Vdot of 61
6 sets of 200, 200, 400 w/ full recovery
Goal pace of 36, 36, 74
Splits:
39, 34, 74 (first 200 was a little long)
36.5, 36, 73
36, 36.5, 73.5
36, 36, 75
36, 36, 72.5
37, 35.5, 73.5
Full recovery was running slowly a distance equal to the repeat (usually 1:15-1:30 for 200 and 2:30-3:00 for 400).
Tough workout - pace was faster than I am used to. My endurance is good though, probably could have done more sets at this pace but faster would be tough.