Speed workout in training for the BRR. Went to the Davidson Track for:
2 lap (800m) warmup
2 400m runs at 110% 5k pace, 1 minute rest in between
2 800m runs at 100% 5k pace, 2 minute rest in between
2 400m runs at 110% 5k pace, 1 minute rest in between
2 lap and back to the Green Fartlek/Indian/whatever you want to call it. In formation, 11 strong (Tin Man and PayPal also).
Back at the Green in 44:45…I failed as Q as I should have done 15 seconds of core workout. Next time.
Kwame