poor nutrition and sleep, but it was my birthday so I truly enjoyed some good fellowship and fun. Thorough run warmup with foot/ankle drills, dynamic mob for calves/hamstrings/groin, and then some progressive intensity 50m runs
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Run 800m @ 85%, start a set every 6 min x 4 (keep pace consistent)
3:54 – mis-estimated the distance so I pushed a little harder than I planned
3:55
4:04 – closer to actual consistent pace
4:05
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Run 400m @ 90%, start a set every 4 min x 5
1:47/1:48/1:50/1:48/1:45
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Run 100m @ 95%, start a set every 2:30 x 6
highs and lows around :14-:17
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Slow jog 10 min