Evening Interval workout with my brother: 1 x 1600s, 2 x 1000s, 2 x 400s

Today I did my intervals at 7:10 p.m with my brother, We started a bit later than planned, but got things done. We warmed up 15 mins easy running and I incorporated 5 x 50m strides as usual to warm up the legs.

The plan for today was 1 x 1600m, 2 x 1000m, 2 x 400m. All with half distance jog recovery, so 800m easy after the mile, around 500m after the 1000m and 200m between the 400m.

I started at a good pace, around 52-53 seconds the first 200m, and then decided not to look at the watch till the end of the repeat. My brother took the lead and built a gap, He finished the 1600m in 7:10, I came in 7:12, I was very surprised with how slow it was compared to last week and how We went out in the fist 200m today, anyway, the stimulus is what its important and that is only the first part of the workout. My brother was frustrated with that time, because He felt tired and heavy, I felt good and relatively controlled.

I even did the recovery jog faster than him, so had to wait for him in each repeat to start the next one together, no biggies though.

In the 1000m repeat, I just built a gap on my brother and kept it till the end of both repeats, I was surprised with how good those went, 4:07 and 4:03 for 2 x 1000m. I think that I had around 8 years without hitting those times, so that was motivating.

I was tired, but We had 2 x 400s to go, so I toughed it out and got things done, the 400s were in 1:31 and 1:22.06. The 91 seconds I really pushed a bit while keeping good form, after the 200m jog recovery, I just decided to really hammer the last one digging deep, but without losing form, I was surprised with 82 seconds. Had around 10 years without hitting such a split. It was when I was running my mile PR 10 years ago in 2009, so again, that was very motivating, but still lot of work to do to get back to that kind of shape.

I dont know my brother`s split in the 1000m and 400. I defeated him on those, but He was not too far back. I am in better shape than I thought, but I will just keep working hard and see what happens.

16:30 easy running to home for cool down, so around 10.4-10.5k total for the day. Nice and solid workout. Weather was pretty good, wore my windbreaker because it was cool, around 10-12 Celsius maybe.