Headed to the Piedmont High track this morning; there was a relatively small crowd of 10-15 folks. On the table was 4x1200, starting each set with an easy lap and shifting up a gear each 400 meters; 200m recoveries between each set.
Mine went down in 4:28-4:38-4:28-4:31. I actually had the most trouble finding first gear; in the two fast sets I started with 1:33 laps and was only able to knock off a second for the second lap. The workout felt good, though, and I feel like I've really been building some speed this fall.
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