Closing out September strong

In the new scheme, Wednesdays are speed workout days. In combination with the speed work, it is also my most challenging strength training day.  Yesterday called for 4x800 intervals @ 5k pace. Then strength work.

Here is how it broke down:
800 warm up @ 8:00/mile
800 @ 6:00/mile
400 @ 8:34/mile
800 @ 6:00/mile
400 @ 8:34/mile
800 @ 6:00/mile
400 @ 8:34/mile
800 @ 6:00/mile
800 cool down @ 8:34/mile

Then strength:
Set 1: 25 push ups, 8 pull ups, 10 walking lunges with 15lbs
Set 2: 22 push ups, 7 pull ups, 10 walking lunges with 15lbs
Set 3: 19 push ups, 6 pull ups
Set 4: 20 plyometric box jumps, 30 second oblique planks (each side)
Set 5: 20 plyometric box jumps, 30 second oblique planks (each side)

I did the workout just before lunch and started to feel very under-nourished towards the end. Made it through though and quite happy in the end. This morning I'm pretty sore, in a good feel-the-burn kind of way not an injury kind of way.

Wednesday: 3.75 miles. 7:09 minutes / mile overall pace.