A.M. 2 x (10 x 200 w/100 meter jog recovery) at 3k-1500m race pace.
More aerobic speed. Maintained high HR continuously and kept lactate as low as it will ever be at that HR because of the short-short format. I'll be a little sore tomorrow, but I was comfortable during this workout and did not suffer. My achilles did fine. I was glad to do a real workout and start getting in race shape.
Summary:
1st Set: Cut down to 40 sec/200 on reps 1-5 and then stayed there for reps 6-10. 100 meter recovery jog was in 35-40 sec. Ave HR for last half of set was ~184.
2nd Set: Reps 11-15 were in ~40 sec, reps 16-20 in ~38, recovery 100 for all was 37-40 sec. Ave HR for last half of set was 187-188.
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