Workout - "easy" intervals: 15 min warmup, followed by 10 x (200 in 00:45...then jog a 200 in 1:20) and 15 min cool down. Done.
After yesterday's 16 km run, I was tired and sore. Must be age. Anyhow, I waited until 4:30 to do the intervals...which went like this:
43, 44, 43, 47, 42, 43, 45, 46, 42, 40
Natually I did the last one a bit faster. I was up at CVMS and their crappy dirt track - made all the more slow by the giant fence around the track to keep people off the grass during the summer months. Those 200m runs were more like 202 or 203. But I feel only a bit sore now (right quadricep)