Speed today......... the workout was 8x150m, 400m, 4x150m, all at goal 800 pace with 90sec-2min rest in between everything. Splits were 21.99, 21.41, 20.67, 22.15, 21.08, 23.05, 21.86, 22.28 for the first 8, 65 for the 400 (OUCH THAT WAS HARD), and 23.07, 22.65, 21.9, and 21.25 for the last 4 150s. To put things into perspective, 21 is on pace for a 1:52 800. I put spikes on before the 400 to see how my ankle would handle that, and I kept them on for the rest of the workout because it felt fine. So basically 1.75 miles (ish) at 1:52-1:53 pace (lol except the 400) so I'm pretty dang happy with it because I was able to mostly hang with the guys on everything (obviously not the 400) which is big!
On that 400 I came through the 200m at 29sec and locked up bigtime, hence the 65...
We had weights after which pretty much sucked bigtime because we were dying on the ground after this workout but #NOEXCUSES #GETSWOLE
I had to do my cooldown after weights because weights started at 5 and we didn't finish the workout until 4:45 so I did 3 miles after which was basically never good lol my legs were SO DEAD.