Today I did what I set out to: 2 x 450 (goal--60 seconds at the 400) with a rest of 15 minutes and 3 x 200 at 32 31 30 with a rest of 3 minutes. I wound up reaching each of the 400s in 61 seconds and each 450 in 69; the second one was a little faster than the first: 29/61/69; 30/61/69. My 200s were 30,29,27. I feel good about the workout, although I'm still a second off where I should be. Then again, maybe I'm not. My 200s were faster than those of the April 2009 workout.
I then left to volunteer at my son's meet, Rustin Invitational.
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