Notes
1.02m wu @ 8:20, 2 x 1m, 6 x 400, 3:30 rest for the mile repeats and 50" avg rest for the 400's, 7:07, 7:01, 1:38, 1:35, 1:34, 1:32, 1:29, 1:34 ... didn't feel great, too tired to push the last 400, no cool down, too tired and hot for that also.