Tuesday, 16th

Warmup:
Slow jog around block.
15 squats.
20 high knees.
20 butt kicks.
50 meters bounding skips.

Workout:

Intervals:

Goal: 4 x 2:30 @ 6:20 pace, 2:30 walking rest

Actual Avg. Paces: (6:21, 6:20, 6:21, 6:20)

Cooldown:

slow walk;

10 minutes of stretching

Analysis:
I tried to work on my pacing. I tried to hold back at the start, since I always start out too fast. This seemed to work pretty well. My actually paces for the fast parts were faster than last week when I was doing shorter fast sections. I definitely think evening out the pace helps me maintain a higher speed. I did get a cramp in my right calf on the last rep. Also, I am half way! My fast parts are as long as my rest intervals, so 10 minutes of my 20 minute workout is being done at race pace.

Accidently workout number 2:

I had to go to a car mechanic to pick up my van and I rode the bus and I ended up doing a hard 1/3 mile run to catch the bus and then got off the bus at the wrong stop and had run/walk 2 miles to the mechanic.  This hurt because my legs were already thrashed from my morning workout.