Notes
4 mile progressive warm up run 8:12, 8:06, 7:38, 7:09, easy .6m to the start of the 400's, 5 x 400 w 1 min rest, 1:38, 1:31, 1:27, 1:20 and last one all out at 1:14, legs were slowly coming back, I felt good for the last one, .85m cd @ 7:28, perfect weather for running!!