4 miles WU. 2x150m strides in 21.5, 20.1. 250, 300, 350, 400, 450, 500, and back down the ladder. Mile pace for everything. Times went 40, 48, 55, 64, 71, 80, 73, 64, 56, 48, 39. Avg pace for everything with decimals is 4:16 pace, which is exactly what I was aiming for. Finished w/ 2x150, 1x200 in 20.9, 20.5, 27.1. CD for 15.
Hard stuff today. On pace for 7 of the repeats, fast on 3, slow on one. That 500 was pretty fun. My strength stuff is paying off because even though I was really tired by the end, I kept the pace and my form never broke down. I'm glad I finished this workout, it's a benchmark and means I'm fit. Strength, stretching, core after.
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