Went to the track at Liberty University today for my workout! Nice track. Warmed up out-and-back for 2 miles, then did my dynamics and switched shoes, then strides. Workout was 17x300 at 63 seconds with 60 seconds rest. The rest was weird because I didn't know if it was supposed to be jogging or just like rest-rest...so I started out walking, but then a little less than halfway through I decided it was too easy with a 60sec walk, and made it a jog instead.
The 17 were continuous but I mentally broke them down into 4 sets of 4 (plus 1 at the end) - so for the first 4 I hit 60-62, second set of 4 were 61-63, and then after that is when I added the jog instead and my times went way off. 3rd set was like 64-66, yikes. I was getting tired but I just tried really hard to be awake and hammer down on each rep the final 5, and I hit 63, 63, 64, 62, 59. So I am definitely happy about that come-back after a couple 65's and 66's on the previous 4. 2 mile cool down afterwards.
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