At long last the leg prep workout I've been meaning to do for some time. Straight from the Chapman playbook, "workout that's not a workout" type of session. Left hip was stuck and pinched much of the day which was something of a mystery, I can't remember when or how I caused it. Responded to direct pressure and compressions well enough, thankfully. Longish warmup and drills, then 3 sets of 5(200) with 90 second recoveries, just over 3 minutes between sets.
Set 1: 34.6, 35.4, 34.4, 34.5, 34.8
Set 2: 34.7, 34.5, 34.6, 34.0, 34.9
Set 3: 35.0, 35.0, 35.2, 34.8, 69.2 400 for kicks
The hope was that the pace would feel controlled and by and large it did. No idea at all what the pace would be, somewhat surprised and a bit worried to see numbers under 35 the first set. Made it stick throughout the rest of the way though. The 400 at the end is I think the first time I've run under 70 seconds in over a year. Felt very controlled, not straining at all which was a nice feeling. Some soreness in left SI after it was over but nothing too bad. The usual westerly breeze blowing but it was slacking off by the time I got started.
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