15 reps of 200m with 2 mins rest between each rep, faster than 1k pace, slower than 500m pace.
Having read Kev and Pete's reports, 1:27 looked like a decent target. Then, there was Jon Bone's...surely I had to try and get within 5 seconds of him, despite being the world class performer he is.
2k wu 1:58.9
15 x 200m on 2 mins rest - 8:34.7 - 1:25.7 - r35
I felt good for the first few, as you do, and started negative splitting but too much each time. 15 reps is not 8 reps...! Worked very hard right to the end. In fact, despite the last 3 being slower, I worked harder - it's just that the legs, arms, back and everything failed with 50m to go each time no matter how much I willed them to work!
Had a very strong headache from #13 onwards and had to take a detour out the fire exit 3 mins after finishing for a big chunder. Was very wobbly legged for about 5 mins or so. Pleased with the effort level, and the result was quite handy.
2k wd 2:30 strapless
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