20/09 Focus Intervals

Tried out a new style of interval today by adding in a spring and a second recovery which is 400 m in addition to the 200m
75 mins 9 kms
7.6/ 6.6 /9.0 /6.6
200/200/200/400 (1.0)
400/200/200/400 (2.2)
600/200/200/400 (3.6)
800/200/200/400 (5.2)
600/200/200/400 (6.6)
400/200/200/400 (7.8)
200/200/200/400 (8.8)
200 walk warm down

TO be honest, I'm knackered.
Really want to do a 15 km time trial on Sunday but may break that down to a 5 km time trial tomorrow night and 10 km time trial Sunday morning as I want to go out long on Monday for 32 before Anne gets here.
My legs are weary, my buttocks so tight I can crack walnuts and calf muscles so massive that waring boots would not be possible.
44 days to go.
Purple shoes for this session.