The 5th of July

Well the 4th of July was a great day!  I can't remember the last time having a random Wednesday off of work, but it did give me time to test out a semi-speed workout.  As mentioned on Tuesday I had a plan for the madness on Wednesday morning.

400m in 103 seconds, 52 seconds rest (6:57/pace)
800m in 03:27, 01:43 rest (6:38/pace)
1200m in 05:10, 02:35 rest (6:44/pace)
1600m in 06:54 (this will hurt!), 03:27 rest (6:51/pace)
1200m in 05:10, 02:35 rest (7:01/pace)
800m in 03:27, 01:43 rest (7:05/pace)
400m in 103 seconds. (6:26/pace)

The blue highlights equal the pace I actually did.  I believe the targets were for a 6:54/mile pace.  Overall a relatively successful workout.  Although the mile was tough I felt the 1200m after the 1600m was the hardest.  The 800m after that my legs felt really heavy.  The last 400m was probably the fastest due to my excitement of going home and resting!

I hope to do this workout again in a month or so to gauge my fitness progress.  Hope everyone had a good 4th!