Not a refreshing workout

9/1/12--Hot, sunny, 85 degrees with an occasional wind.


Decided to do a ladder at 9ish for a ladder.
We jogged to Westtown School (2.25), stretched, and then began my workout:
The goal (the same as on 9/4/10) was:

400--37s/200 for 74s
800--41s/200 for 2:44
1000--43s/200 for 3:35
1600--45s/200 for 6:00
600--39s/200 for 1:57
400--37s/200 for 74s
200--35s

...with a 400 jog (avg 3:00) between each run

Unlike on 9/4/10, I missed some of the times dead, starting with the first run.

400--77s

800--2:45
1000--3:35
1600--5:59
600--2:00
400--75s
200--31s

I also found that I had to take extra rest after the mile.  My rest went from 3:00 to 3:30 to 4:00.
Not a refreshing workout like on 9/14/10 when it was cooler, 70ish, a little windy at 8 am.  Of yeah, I also ran with Justin that day.  Surely that helped.
Cooled down with jog back to my house: 2.25.
2.25M (19:30) warm up +3.1 in interval + 1.5 in-between repeats + 2.25M (20:20) cool down = 9.1 miles