Our workout today was 12x100 "wind sprints" with 100 meter jog recovery. I didn't time the individual splits, because it was about effort, not time, but I got total time, which was around 10:30. During the sprints I felt pretty smooth and fast, though I am not that fast of a runner...Then after we had finished that workout, we had a surprise! We opted to do some 200s at 800 goal pace, rather than the entire workout again. The 200s were with 30 seconds rest, and my splits were: 34, 36, 36, 36. We decided that the area marked off was a bit shorter than 200 meters, because all our times were fast and we were going slowly.
26 minute cool down. Around town, grove, brook path, etc. My calf began to feel a bit tight, but other than that there have been no adverse effects from this workout yet...
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