relaxed, not frenetic

April 26, 2016-

Arrived at Westtown School's track at 5:45 AM for a short workout.  I warmed up, lubed up with Icy Hot, and then stretched well.  I was ready to go at 6:05 AM.

I wound up doing 2x100, 2x150, 1x100.

The 2x100 were supposed to serve as warmup for the 150s.  They were 13-mid, 12-high.  2:00 rest between....

The 2x150 were supposed to be fast but relaxed, not frenetic.  I think I accomplished that with my 18-high (18.9!) and 19-mid.  I don't ever remember being able to break 19 second in the early AM.

I did a relaxed 100 at 400m race pace (13-low) to cap off this brief workout.  13-low x 100 meters = 53 and change.   The 13-low is probably the speed of my third 100 within the 400-meter race.

first 100: 12.5
second 100: 12.5
third 100: 13.2
fourth 100: 15.0
53.2