Tue 1/29 - PM 55 minutes incl. mile, 1320, 880, 440, 220, 2x110

Looking for a straightforward cutdown session between races, this one seemed to fit the bill. I hoped to be able to extend it down to shorter reps which was successful. Perhaps because the pace was atrociously slow on the longer reps to start. The mile went in just under 5:20, barely negative split. 4.5 minutes later went for 3/4 in 3:56 even-paced. Ideally these longer reps have a pronounced progression to them but it wasn't happening this evening. Mostly due to a persistent hitch in my giddy-up from the right hammie. I don't mind the slow pace as much as the effort it required. 3 minute rest after that, changed into spikes and ran the 880 in 2:32, under control and at least getting a little quicker. 2 minute rest after that then the 440 in just under 71, which is what I was aiming for. Just under 90 seconds rest then 220 in 34.6, finally down to glorified strides with a lap jog before each. Those went in a bit over 17 and then over 16 seconds. The leg loosened up somewhat eventually but it took a while. Overall it continues to improve gradually despite the fast running on indoor tracks which does it no favors at all. Dragging a little bit by this point in the day as well. Warmup and cooldown both took place indoors, while it wasn't that cold out I had no desire to be out there.