Up at 5AM. Didn't sleep well on account of late hours and frantic phone call at 11ish. My initial plan was 2 x (300m-500-400 w/neg-split last 100m) @ :32+15 (=:47 300m) . . . 66+15 (=1:21 500m) . . . 48+15 (=63 400m) 3-min btw reps/jog 1200 btw sets. I then adjusted my plan, owing to the fact that I was short on time.
I chose 2 x (200m-400-300 w/neg-split last 100m) @ : 16+15 (=:31 200). . . 48+15 (=63 400m). . . 32+15 (=:47 300m) w/ 2-min btw reps/jog 800 btw sets
As one can see, I lessened each repeat by 100, the recovery by a minute and the jog by 400m.
My runs were: 31,65,47; 31,63,46. Second set was much better. I look forward to doing the original rendition of the workout soon.
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