kill this workout...or let it kill me.

Thursday, 1/10/13--Decided to head to Westtown School's track at 5:25AM for some moderate sprint work.  I had planned to do 4x300, 4x200, and 4x150. 

The 300s: My thought was to run the first 200 in 32 and the last 100 in 15 for 47.  I'd take 90 seconds, then go for it again.  I'd jog 800, then do another set of 2 with 90 seconds' rest.

The 200s: I had planned for 30 seconds with a 2-minute rest of 100m walk/100m jog.  

The  150s: Since the pace of my 300 would be 16 seconds per 100 meters and the pace of my 200 15 seconds per 100m, I thought my 150s should follow suit in 21 seconds: 14 seconds for the first 100 meters and 7 seconds for the last 50.  Rest would be 2:30.

Unfortunately, my timing was off. 

I wound up doing the 4 300s (48,49,47) but only 3 200s (29,29,30) and 2 150s (22,21).  I was too leisurely on the 150s, especially the first one.

Overall, I felt pretty good about the workout, but wish I had gotten up just a little earlier so that I could've killed this workout...or let it kill me.  Perhaps next time.

Wed, 1/9/13--Went to the Y for a little running and a little lifting.  Since I was short on time, I modified my workout.  Instead of miles, I did 3/4M. 
3/4M on donut track in 5:05
lat and fly machines
3/4M on treadmill in 5:00
adduction and abduction machine
3/4M on track in 4:55
military press and arm curl machines
3/4M on treadmill in 4:50
leg curls and quad machines