4 mile WU. 2x200 in 28.4, 30.3. 200, 150 in 29.5, 22.x. 2x150 in 21.x, 22.x. 30s jog in between repeats, 3-4 min between sets. Took a few minutes to tell myself to suck it up and stop running slow and did 7x200m in 27.9-28.3. CD for 12.
Felt really tired and slow at the beginning. 30 second "rest" is really painful right now. Was disappointed with those, but I guess it's the first time I've really enforced a timed recovery. 200's after were good. Very consistent. I made sure to start out fast, keep a pretty constant speed, and maintain form. #5 I didn't hit the lap in time so I'm assuming it was in the range on that one. Strength, stretching, and core after. I need it.
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