Sat, June 23-Did an even slower 4.25M at 8:30 AM in and around National Harbor area. Back is still bothering me still. 36:40
Fri, June 22-Did a slow 4.25M (approx.) at 9AM in and around National Harbor area. Back is aching a bit. 35:30
Thurs, June 21. Got in a little workout before we headed to National Harbor.
The plan was Pick-up reps, which in original form is 8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63. I typically give myself twice the allotted recovery. Given my current fitness, I modified the workout further by doing 300s as opposed to 400s, but at the original pace as the planned 400s. This meant 52-mid and 47-high. I took 2:00/100 between repeats.
300 #1: 51-low
300 #2: 48-low
300 #3: 51-high
300 #4: 52-mid
300 #5: 48-mid
300 #6: 52-low
300 #7: 52-mid
300 #8: 47-low
This moderate 300s workout went okay, but I felt a little more sluggish than I would've liked.