Track Workout (200,400,600) pyramid + 300 yd shuttle

3 x (200m, 400m, 600m) laddders w/ 100m, 200m, 400m walk rest avg 1:2 work:rest
1. 200/34s (1:36), 400/1:21 (2:41), 600/2:17 (5:00 min rest)
2. 200/34s (1:18), 400/1:27 (2:51), 600/2:16 (5:36 min rest)
3. 200/41s (1:48), 400/1:23 (3:39), 600/2:13 (6:44 min rest)
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2 x 300 yd shuttle
1. 1:19/rest 2:10
2. 1:16
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Notes: Both shoulders (lateral and posterior) feel sore today. Felt pretty good with runs today. Legs felt a little tight and was not sure if I would complete 3rd set today.