Henry Rollins, "Drive-By Shooting"
Hilary Duff, "Beat of My Heart"
WX at 0700: 64.0 (17.8), DP 55.9 (13.3), BP 30.27 (1025), NE 7 clear, RH 75%
Odometer 2: 47.7mi
Z4-5.
After lap 4, I shifted to 200 rests in between and I think that is a fundamentally better workout.
Next interval work will be my last before the PT test. I will probably end up doing what was called the SWIP (Strength Workout Intensity Program) workout, which is supposed to build max vO2. It's an old workout my high school cross-country coach developed. Should be like this, only double the distance, so 800 repeats with 400 jog in between. 8 iterations, I believe.
The splits here are not encouraging. If the best I'm good for is a 97, I'm just more tired - or maybe I'm getting into shape and the toughening process is still ongoing. Patience is the watchword.
In the meantime, I am continuing to unpack my shit. Good god do I have a lot of shit in a small house.
Splits
1 - 108 (3:05)
2 - 97 (3:02)
3 - 106 (2:52)
4 - 101 (1:34)
5 - 101 (1:33)
6 - 103 (1:32)
7 - 104 (1:34)
8 - 101 (2:50)
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