evil 200s strike again

200s are still the worst distance. in context now they are really short, but it sure doesn't feel that way in the middle of one.

500 warm up
500 drills
500 kick

11x200s on 3
they started off well, as 200s usually do, but it all went downhill quickly. i was shooting for 2.20 (i think) and did okay for the first few, but man they got hard. it seemed to be the second 50. i think when i was off pace at 100 my mind let me slip on back, and suddenly i was doing 235s and 240s. and that's 1k pace! grrr.

11x100s on 1.30
these weren't so bad

500 cool down

total - 5000


weights
i did about 15 miles on the bike and kind of over did it. i was really watching my heart rate, and the power reading on the bike. so i'll have to do some more experimenting, because my heart was bothering me late that night. otherwise, the usual rounds. cut short on the arms though, my shoulders were popping. and i was just tired.