Speed Work - 600m (100m rest) 400m (400m rest)

Tonight we did speed work at the track at Thompson Arena at Western University in London. The Legendary John Ferguson had us doing 3 laps of the track (600 metres) at speed work pace, then a 100 m. jog break, then 2 laps of the track (400 metres) and then another 400 metres of jogging. Repeat 5 times. Here are my splits:

2:30 (50 second laps)
1:38 (49)
2:30 (50)
1:40 (50)
2:30 (50)
1:41 (51)
2:33 (52)
1:38 (49)
2:29 (50)
1:32 (46)

So, slightly less than 50 second laps overall.

Comparing it to a year ago, there is no doubt that I've made progress:

2:41 (54 second laps)
1:48 (54)
2:41 (54)
1:47 (54)
2:42 (54)
1:45 (53)
2:40 (53)
1:45 (53)
2:50 (57)
1:43 (52)

I felt strong at the end and could push hard, and yet recovered well. Very happy with tonight's results!