Speed today! I did it during 4th so I could get to my sports massaage appointment on time... so that was kinda lame. Speed on your own is the worst. Anyway, the workout was 9 reps @ 800 pace. 300's until you misspace by at least 2 sec, the shift down to 200's until the same thing, and then shift to 100's. 1 min rest in between everything (ISH, it was hard to get to the 200 in that time lol). I did 3 300's and 6 200's. Splits were 48,47,50,34,33,33,33,32,31. We added 2 seconds for the wind, so I was going for 46's and 31's. The wind was crazy. Breathing got bad but I was able to finish this one strong-ish so that's definitely some more improvement.