AM: track workout in Safety Harbor with RunVie. Workout was intended to be something Dan called a "flush out." No idea what the hell that means, but he's been doing track forever... 1200, 2x400, 800, 3x200, 600, 4x200, with 400 active recovery between long items, 200 between short items, descending speed starting at 10k pace, then 5k, then 3k, then mile pace. My paces started at 5:30 per mile and then dropped eventually to 4:20 or so. Just not useful speeds overall, as my fitness can't match those in a correct workout. Still entirely too much rest in between items, so I just kept jogging extra which is just giving too much recovery... Enough to turn an 8.25 mile intended workout into 9 miles... Next week I plan on just keeping the correct speed for a longer time and then returning to the group to get the same "time-spent-working-hard" benefit I'm clearly cheating myself out of. I'm disappointed I wasted this workout, but hopefully, finally, learned something from it. | 