Workout (9:30am; 80 degrees):
5.5 Lap warmup, each lap getting progressively faster
Static Stretches
Dynamic Stretches
3x 300s @ 45 sec (focus on first 200 being at 30s and keeping form and not slowing down last 100) 5 minutes rest between, few strides between sets
Cooldown - 4x 100m strides, 5x 30reps of various abs (rotating)
Result: First rep was fast, 2nd and 3rd were on time. Last 100m my form broke down on 2nd rep. No running partner. Calves were very tired after the workout. I felt my form improved, stayed on my toes a lot more and caught myself when I wasn't.
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