Notes
(4 mile tempo-ish+ 4x4x400 (50-400)+ 4x100+ cool) This workout was just what i needed. we had a true warm up hovering round 6:00 pace. The 400s were great the first set was 67-66-67-67 then 67-66-66-65 finally 66-64-64-59.8. they were def fast but i stayed smooth and feel like this was a very beneficial workout