Before track with drills, stretching and 4x100 strides
Track intervals 5:31 1.8 km (3:04 / km) max:164
A change is as good as a holiday, so back to speed and a redo of the May 200/400/600/400/200 ladder. Aimed for 800-1500 pace ie hard with 1 min, 2 min, 3min and 2 min recoveries between. Went as follows:
34.8
1:13.4
1:57.1
1:13.2
33.4
The 600/400 combo was mentally tough. Recoveries stretched by 15 sec for last 2 with HR back to 110-115. Max HR just above threshold so working hard enough. Solid workout and faster than May which was pleasing. Apparently prevailing wisdom is to maintain speed work thought year, albeit with cyclic breaks to avoid burnout or injury.