Yesterday's Run

224.0 (Thursday)
223.6 (Friday)

A ladder (which I want to call a pyramid) 400/800/1200/1200/800/400.

12K total running, including the run to/from the track.

1:39/3:16/4:54/4:58/3:17/1:30

Recovered for one minute after the 400, two minutes after the 800, and three minutes after the 1200s (well, ok, 3:24 after the second one). Ran the second half 4 seconds faster than the the first but only by cheating--full out sprint (ok, the running-like motion I do that passes for a sprint) on the last 150 meters of the final 400.

All in all a good workout and my last really tough workout before BtB.