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a good workout

January 30, 2012 (Morning)

Exercise Type: Run

Comments:
long warm up, because i was expecting a shorter track workout. warmed up about a mile before coach came out to tell us the workout, then another two after that. medium drill series, then put on my flats for the workout. i would mostly be doing the 3/5k workout, but dropping down to do some of the mile workout.
2x200m at 5k pace (:36ea) 200rest
2x400 at 3sec under race pace (:69ea) 400rest
here was where i was supposed to drop down, but i was a little confused, and didn't drop down until after the next interval. so...
1x800m at 2:30-35 (2:31) 400rest
2x400/200 faster for the two (~63/29) not sure on these. 3min rest (about 400m)
3x800m (2:28, 2:30, 2:21) 400m rest
2x200m (32, ~32-33) 200rest
2 miles cooldown on the indoor track.
downstairs for lift wk3day2 (because it's the harder lift, to be fresh-er for saturday) increased weight on most, didn't hurt my hamstring, felt good.
static1, roll, speed abs-- ibisx44, icebath, brisk walk to fribley to make it just in time for dinner.