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2x (5x400) workout solo

December 4, 2015 (Afternoon)

Exercise Type: Run

Weather: mid 50s, sunny, breezy

Comments:
CA flared her left calf and Achilles this week, so I was on my own for this workout. It was time for short repeats, so after a busy day at work, I got home and hit the track. Body was feeling good, but fatigue was pretty moderate.

Mistake #1: I ate nothing between breakfast (eggs, cheese, butter; coffee and cream) and the workout, which commenced at 3. While I'm resilient on high-fat-low-carb, I need to realize that ZERO carbs before a hard session can leave me feeling sluggish!

Did a grind mile VERY controlled, at first. Big focus on strong feet and "staying tall", pulling through and "ANTON ARMS" (e.g. shoulders back). Felt pretty good.

Then, it was on to the track. Repeat of the 5x400 (100jr) workout. I like this workout, because the start and end line shifts + 100 each time...so it feels little mentally different.

Splits (HR), rest

Grind Mile
6:11 (161)

75.8 (166), 56
76.6 (171), 55
77.6 (172), 60
76.9 (171), 60
76.6 (172)
--6:04--
75.4 (164), 54
76.8 (172), 74* (missed the split)
76.2 (175), 57
75.6 (175), 67
73.3 (174)

Workout was solid but unspectacular. Didn't have much pop, at all. BIG FOCUS on the right foot being STRAIGHT ahead and pulling it STRAIGHT behind!

Beautiful day, but breezy, so the home-straight was tough. Nice to see the SEHS jumps coach Mike out there - real nice guy.

CA showed up to easy jog JUST as I finished, and we jogged real easy back toward home...but straight to yoga!

Good workout! NO Achilles or lateral ankle soreness, at all.