running 40:00 [4]
Monday morning means track intervals with Freak. This month is more speed work and finding out what our heart rates should be for different intensity workouts. Warm-up, strides, high knees and butt-kickers, then some speedwalking to loosen up the hips. A couple 400s at our 1 mile pace, then an 800 max effort (3:54), then some more 400s at max effort to find out what our max heart rate is (1:50, 2:02, 2:06). My left quad started cramping up on the next-to-last 400 but I tried to finish one more and it was much slower than I was aiming for.