Following a warm-up, I did 5 x 200m on 15 sec. rest at 90% effort. My 200 times were: 3:17, 3:25, 3:27, 3:27, and 3:31. Next, I did 500m all-out, though I'd say my effort level was similar to my effort during the 200's because I thought I might blow-up if I went much harder. Time for the 500m: 8:32. After some additional meters, I did 200m all-out in 3:21...I think that 200's and 500 tired my arms out a bit. After some kicking, I did 100m all-out in 1:32, which is also slower than normal.
I also threw in an uneventful 30 min. run at a HR around 140-145. My legs felt pretty good despite yesterday's tough run and strength bike.
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