Suckah For Pain

5 500's at 800 pace. I did 3 of them. It was quite the shock to my legs to say the least. The first 400 was 61. Solid. Then 63. Then 64. Not so solid. But it was good mentally and I got to do some more speed work so I'm counting it as a win. Got a total of 4 miles. My shins weren't hurting that bad either so I was happy about that. Then biked for 40 minutes.

Sick 4 mile recovery run. Then biked for 30 minutes. 

Today's workout was a mile time trial. I got a 4:39. Terrible time but considering my training so far, I can't really complain. The good thing is it creates lot of room for improvement! Glad I got to race even if it was slow. Then I did a 400 in 58 seconds. Also crap. Finished out 4 miles but didn't really feel the need to bike. 

50 minutes on the stationary bike. Shins hurt pretty bad today. Didn't do any running to recover as much as possible before saturday's 20 400's.

Today was whistle hills for the rest of the team so the bike workout was 20 FAST, 40 rest, 30 FAST, 60 rest, and then 40 FAST, 80 rest. x3. I did 4 sets just for the heck of it. The last one was definitely the difference maker. My quads were in some serious pain. Total of 50 minutes biking.

20 400's broken into 4 sets of 5. the first 5 were at 5k pace, the second 5 @two mile pace, the third 5 at current mile, and the last five were at goal mile pace. I did the first 5 400's on the bike and then joined the team for the last 15.

Splits were:

68, 70, 71, 70, 70 (2 mile pace 1 min 30 rest)

67, 66, 66, 66, 66 (Current mile pace. 2 min rest)

63, 64, 64, 65, 64 (Goal mile pace. 2 min 30 rest)

Fun fact I got two 66.87's right back to back. What are the chances?

Super happy with this workout considering not too long ago we did 6 400's with 3 minutes rest and I could only split 66s. Glad to see some improvement.

My form felt more efficient than usual today. Super pumped to see what I can do this season.