Today I did a 30 minute, fitness type of run which included intervals of longer running combined with jogging. This run included 3 trips up that dreaded 350m very steep hill. I push fairly hard up this hill and by the time I reached the top of the 3rd trip up, I was seeing stars and I swear I was hallucinating when I started talking to imaginary people and having conversations with the telephone poles. It was very intense. I did some stretching afterwards.
NOTE TO SELF: Don't attempt speed/tempo work when you are not recovered from the previous day's intense hill work.
My legs felt like I had lead weights attatched to them. I staggered my way through 4×100 (14-15 seconds) and 2x200m (29-30 seconds). This effort, I suppose, was around 75% but it felt like more since my legs were shot. Stretching afterwards.
Normally, today would have been a rest day, with track/speed/tempo tomorrow, but I won't be able to get to the track tomorrow so I decided to go on and do it today. Sunday will be rest, Monday will be weights.