Biking warm up/down (To track) 13:43 [1] 3.3 km (14.4 kph) +50m
planned to run to the track, but it was to cold to just go in shorts, so decided to bike there in the least intensity possible (going gear 1 up hills), then do some warmup on the tracks with only shorts. worked out well.
Running warm up/down (On Track) 9:03 [2] 2.0 km (4:32 / km)
Running very slow, but for some reason ran at 4.5m/km. Hard to imagine that 10 years ago that was my racing pace...
Running warm up/down (Sprints) 4:35 [3] 0.71 km (6:25 / km)
Sprints at 2.14m/km
Intervals (400 + 4(800) + 400) 13:03 [5] 4.0 km (3:16 / km)
Did 400m + 4*800m + 400m with about 2 min rest. Longer rests between 400 and 800 and vice versa
Too much wind in the beginning (though it stabled throughout the end, noticed nicely on my times), and my times were bouncing too much. not a very good day, but new personal best: best 400m and best 400m after intervals.
Splits:
400m
1) 65.50s
800m
1) 75.75 + 85.39 = 161.1s = 2:41m
2) 80.72 + 83.70 = 164.4s = 2.44m
3) 82.87 + 83.08 = 165.9s = 2.46m
4) 79.15 + 80.85 = 160.0s = 2.40m
400m
1) 66.74s
Though i might find the wind took some seconds off, the 400m in the beginning wasnt much help either.
Running warm up/down (On Track) 4:16 [2] 0.73 km (5:50 / km)
Biking warm up/down (To Home) 15:40 [2] 3.16 km (12.1 kph) +50m
Intervals (Rest between) 15:00 [5] 1.0 km (15:00 / km)
rest between intervals.