Today was just a fantastic day. My hamstring felt almost completely fine today so I started out with a 10 minute warm up on the bikes and then my first day of run 2 min/walk 3 min... And it was freaking great. The average paces were around from 6:02 - 6:18. I think two minutes is just enough to start having a little fun before you have to stop.
When I got back to the bike room I legit went straight from the run to biking at all out effort. Collin was about to start his next set so we did one set together and then I did two by myself.
The workout was three sets of
10 sec easy
The 20 seconds was supposed to be at your literal all out effort and I think I got pretty close. After the second set I was feeling like I wanted to throw up but I shoved it to the back of my mind to finish the third set. Finished the third set, felt like death, threw up, then soaked in the glory from an incredible effort. Great day. Total of 45 minutes biking today. Didn't feel like I needed any extra time because the speed work was there.