did 2mile wu then workout was 9 reps, goal 800 pace for 300m (54s) then added 2sec cause of wind (56s) and you went as many 300s staying on pace with 2sec buffer (56-58) jamies plan for me was just 5 reps to be careful to avoid last weeks problem. hit 56 57 58, a little tightness on the third one so dropped to 200s for the last two reps, 38 37. 5 reps got me pretty bad but went in and finished on the bikes and did 5x60sec on very hard and 60sec rest. was only supposed to do 4 but did an extra cause i was kinda mad at myself for not doing a 300 the 4th rep cause i know i'm being careful but i don't think one more would've killed me (although who knows, last week i did just that) so yeah a little mentally messed up but still gave much effort on the bikes and cooled down for a total of 40min biking.
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