Tonight was speed work in the park. I started with a 2 mile warmup, then dis 6 x (2 x 200m at 36 seconds with a 200 m jog recovery, followed by a 400m at 72 seconds followed by a 400m jog) then did a 3 mile cooldown. Most of my 200's were between 33-35 seconds, and my 400's were: 85, 77, 74, 69, 72, 71. Overall, i was pleased with the effort, and glad to get out and get a hard run in, despite STILL having this cold ( Day 20 now, if you are counting)
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