Mile pace workout. Same as last Monday - 4x200m, 1x800m, 4x400m, 4x200m. I kept a watch on the rests to keep them at exactly 1:00, 2:00, 4:00 for the respective intervals. I did this workout in my old pair of Matumbos and remembered how much I dislike the spike plate in them.
Reps went as follows:
4x200 (33.8, 33.8, 33.5, 32.8)
800m (2:12.0; 65.9,66.1 splits)
4x400 (65.1, 65.0, 65.7, 65.3)
4x200 (32.3, 32.2, 31.9, 31.8)
I felt great. My lower abdomen continues to be sore, including during the warmup and cooldown, but I didn't feel it during the workout.
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