Not what was planned

On tap: 8 mile tempo

Reality: 4 mile tempo, 5 min jog, 8x400 w/ 1 min rec

Splits: 5:35, 5:42, 6:00 (uphill), 5:42 - 22:59
72.96 (59.96), 71.06 (61.2), 73.92 (59.6), 70.5 (59.7), 72.04 (58.3), 70.98 (59.9), 71.69 (58.3), 70.1.

The combination of work, lack of sleep and training caught up to me today. Had a perfect 4 mile loop plotted in the park taking in most of the route from the race on Saturday with the intention of doing 2 loops somewhere between 46-46:20. However, after the uphill 3rd mile my legs were totally gassed. A pity because for the first time in a tempo my breathing was so comfortable and relaxed, but the legs just weren't there. No point trying to force it. So after a few mins jog I did some 400s on the finishing straight for the race last week as the 400 to go and finish line were still on the roadside. All the odd ones were done into the wind, which is pretty evident given they're all 1-2 secs slower. Surprised and pleased with the 400 splits, as I didn't expect them to be this quick at all. Definitely glad I did them as it gave me some pleasure from a poor workout. But had you told me a month or two ago I would have done this I'd probably have thought you were high, so all in all things aren't bad.