Speedwork no.5

5x800 with 400m rest. Had a bad cold but survived and had a pretty good run.

Lap 1 1:53
Lap 2 1:59 (I nearly missed the start as I was the only one to do the 400m rest lap)
Lap 3 1:51
Lap 4 1:46
Lap 5 1:41

this is the first time I have improved on every lap. I paced myself then picked it up more each time on the final straight.

Weekend activities - Sat am 43 mile bike ride; Sat pm volunteer at archaeological dig; Sun am resting; Sun pm 4 mile run.

This weekend - bike to Harper's Ferry on C & O Canal tow path (70 miles), stay 3 nights, rafting on Saturday, bike home on Monday. Fun!!

Speedwork No. 4

This was painful. 1200m warm up with 400m jog then 2 sets of 3x400m sprints with 200m jog/walk in between laps and 400m jog/walk between sets.

1200m - 6:01
lap1 - 1:39
lap2 - 1:41
lap3 - 1:42
lap4 - 1:49
lap5 - 1:43
lap6 - 1:46

I need to be more consistent and not burn out after the first lap!