AM: 4.25 PM: 7.75 including 3x2x400,200 with 200m between reps and 600m between sets. The 200s were meant to be only a tiny bit faster than the 400s so we went 72, 36, 73, 34, 72, 34, 70, 33, 71, 33, 70, 33. Recovery was long compared to what I am used to but we kept the 200s to under 90 seconds and the 600s to under 4 min which is almost full recovery except when you are running during it. Nice controlled speed workout. Only pushed the last 400 a bit because with 100 to go I thought we would hit 69 but we missed it by .18 darn.
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