Intervals- 400s.

MONDAY 25/7/05, 4PM, 11.5K, 5 HOURS SLEEP

Work->LCNP10K reversed->work. Very slow- 59.05. Funny thing is I didn't feel stuffed or anything, just only had first gear. Lower legs muscles very tight.

TUESDAY 26/7/05, 5PM, 10.5K, WEEK TO DATE 22K, 6 HOURS SLEEP

Ducked out for a run up to Dunbar (2.7K in 13.13, felt like I was stuck in first gear again) for my old 8 x 400 session, barefoot. I'd meant to do this before work but slept through my alarms. Need to get myself reorganised. Also, this session is now an old favourite, makes me hurt, I've been getting lazy.

60 seconds active recovery. Had to have a pit stop after the 5th rep so added two more as compensation to make it 10.

89
87
84
85
85
*quick break*
85
87
86
86
86

Ran back to work in 12.48.

I really didn't know what to expect, having not done too much top end cardio of late (except a couple of hill sessions). Averaging around 85, 86 is not too bad, I can bring that down to 82 or quicker in a few weeks.

The one aspect of this workout that was genuinely pleasing was that I didn't fade in the back half of the session, which tells me that I didn't suffer too much endocrinal damage at the 100K and am already mostly recovered.