Hoka trainers on
400m warmup, stretches, drills
3 x 300m w/ 2 min rest - 47, 48.5, 49.5
-- 2nd session --
2 x 100m strides, stretches, drills
400m - 60.3 (28.5, 31.8) / rest 2 min / 100m - 14.5
2 x 100m - 12.71, 12.59
3 x 30m starts from 3 point
Feet are taking a beating with these workouts. I was shooting for 28/30 in my 400. Was way off, didn't even break 60... however the track was wet, in training shoes, and it was my second workout of the day. (Last Jan I ran a 59 in similar conditions so I'm still not there yet). Still, a very poor last 100m. Almost stopped at 350.
Yesterday it rained all day but I still went to do 30 min on the Stairmaster last night on my day off. I needed to burn some calories. It's been impossible to get this last 5 lbs off. About 148.5 after dinner. I need to bike or do something on my days off.