Woke up and went over to Dixie High and was able to get on the track. I did a 1.25 mile warmup and got ready to go. I was doing a workout Buhrley gave me as something geared towards Arcadia and specific to the lower altitude in Saint George. Phase 1 was 8x400's with 30 seconds between each. I was supposed to go 70,72,73,73,73,73,72,70 and my actuals were 71.0, 73.5, 73.0, 72.8, 72.6, 73.9, 73.0, 69.8. I was pretty close but those 72's were hard to hit. The last three required a lot of effort like a 3200 does. I then did a half mile of jogging, some stretching, changed from kinvaras to spikes and got ready for phase 2. This was supposed to be 4x200's in 32-33 with that same time of 100m jog recovery. Those splits were 31.4, 34.6, 33.4, 33.8. My legs were tired and I had to work so it was tired speed. I recorded those and did a little jogging and stuff. Then I did 4x200s with a brisk 100m walk reco that were supposed to be 30-31. I hit 30.2, 29.9, 31.0, 30.1. They were not easy but manageable with the active recoveries I got in between. 26 minute cooldown and stretching after. Ankles hurting later in the day.
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