Today I did alternate runs between a one-minute jog and a one-minute fast run. I did it ten sets to cover a little less than 5 K.
I did some core training also. 30 seconds by ten sets, hitting hamstrings, shoulders, obliques, and glutes in addition to the core.
As I did the core training, I felt my heart rates got back to a sufficiently low level. Low enough to push myself further to have some short but real fast runs, namely sprints. I ran across the park diagonally as fast as I could. It's approximately 150 M. In the first set I was strong. I ran it around 30 seconds. In the second set I was even faster. But it didn't last so long. In the third set I slowed down after 100 M, quickly running out of glycogen. The fourth set was pretty much the same. The last 50 M of the last two sets was suffocating. But it gave me a feeling that I gave it all I had got then. I was satisfied.
The details of today's training is as follows:
Alternate runs between one-minute jog and one minute fast run: 20.06.94.
Core training: 30 seconds by 10 sets.
150 M sprint by 4 sets:
Warm down: 5:33.62