9/18
Killer tempo session.
Skipped Plyos today and just did a longer warmup with more stretching and hurdle drills.
Then 3x2h
Then 2x4x170 with 2’50” on reps and 6′ in sets.
All at around 23.0 (+/- 0.2) with second one at 22.0 (actually 22.1 and 22.3) and 4th targeting 21.5 (ran 20.9 and 21.0).
Probably my best tempo workout since resuming training.
Running 2 of 4 reps at current 400 race pace (53.x) and 1 at what I think I could run with a good race right now (52.x) and 1 at goal pace for the year (50.x). The plan for these sessions is to keep volume at 1400-1600 and keep extending rep length through indoors. Then decreasing rep length and doing quicker runs.