5x400 with 1:00 walk rest: 70, 72, 71, 71, 69 (in trainers)
5:00 rest
6x300 with 1:00 walk rest: 50, 52, 52, 51, 51, 50 (spikes)
Also, say hi if you were one of the girls cooling down while I ran. You inspired me.
5x400 with 1:00 walk rest: 70, 72, 71, 71, 69 (in trainers)
5:00 rest
6x300 with 1:00 walk rest: 50, 52, 52, 51, 51, 50 (spikes)
Also, say hi if you were one of the girls cooling down while I ran. You inspired me.
4:44 mile
sub-4:40 easy
4:55.
I did 10x400 w/ 90 seconds rest and averaged 71.2 seconds. I did this in 30 MPH winds also. I went on to run 4:56 as my best that season, soon after that workout, but I had already ran the 3200 earlier in the day.
Solid workout man.
Thanks.
I really don't think I could have made the classic 10x400 with 1:30 rest holding 71-72. Or if I had it would have been near a race effort.
So maybe 73-74 laps for a 4:52-4:56 are more realistic.