7 PM
Running 18:00 [3]
Got away from work rather late and though for sure I would miss the workout - but got there just before they were going to start the actual intervals (meaning I missed the warm up and exercises :( but was still happy I made it there for something. Messed up eating today, and so got really hungry and crammed down a snack just as I left work...
Intervals 12:18 [3] 3.6 km (3:25 / km)
(600/400/200)*3 with ~2:00 mins rest between each. Good to have people to run fast with!
2:08 - 600m
2:04
1:20 - 400m
2:10
36 - 200m
2:04
Stomach started to go a bit after this point... especially on the longer ones
2:07 - 600m
2:06
1:22 - 400m
2:05
37 - 200m
2:18
2:09 - 600m
2:10
1:22 - 400m
2:16
37 - 200m
Running 20:00 [2]
Rests and strength/streching after