Yesterday`s intervals: 400m,800m, 1200m, 1200m, 800m, 400m, 200m

Yesterday I did my intervals after work, I left work a little later than planned, and my brother was not running, however He was going to the park to encourage me, so I needed to adapt the workout so that the repeats were back and forth to where He was, that helped with the support. Its hard to do these workouts after a long day at work, but I have come to realize that they really help, and you feel newer and better after the workout vs before the workout, sounds counter-intuitive, but its true.

The plan for today was a pyramid workout, so 400,800,1200,1200,800,400,200. All with half distance of recovery, so after 400s, 200s, after 1200, 600 and so on.

I warmed up from home this time around, I started at 7:25 p.m.,so no point in walking 20+ mins to the park if I was not going to meet with my brother. Felt good in the warm up, but a bit tired. Warmed up 15 mins incorporating 5 x 50m strides to loosen up.

The first repeat was very slow and felt real fast, but as usual as the workout progressed, I felt better and better and was running faster with less effort. It was a good workout overall, and those 800 and 1200s repeats were good.

Splits were: 1:39,3:20,5:03,4:53,3:15,1:28,40.22. I did a huge negative split and finished very strong at the end, was sweating a lot because of the heat, but the heat does not seem to affect my times. Cooled down 12 mins, so around 1.7k, so around 11.2k (7 miles) for the day.

Very satisfied with this one!

Today I took the day off as usual!