my 100s were too slow

Mon, 12/18/23-

Nearly torrential downpour. Ran to Strength & Conditioning Center (.4M). 

Did .6M. (8:30 pace)

Stretched for a few

Did .5M (8:10 pace) 

Lifted for a few

Did .5M (7:50 pace)

Lifted for a few

Did .5M (7:30 pace)

Ran 1M back home (8:00 pace)

Sun, 12/17/23-

John, Anthony, Guy, and I did 5 x broken 300s (200 at 90% 400 race pace, rest 30 sec, then 100 at 95% 400 race), followed by a 5:00 rest. My targets were 31.9 and 15.2. My actuals were: 31.6, 16.1; 31.4, 16.2; 30.9, 16.4; 31.2, 16.0; 30.9, 16.1. My 200s were slightly too fast, and my 100s were too slow, more around 85-88% rather than 95%.

I'll have to try broken 400s (250 in 39.8, then 150 in 23.9).

Sat, 12/16/23-Ran 4.5M route in 36:50.