2.3 mile warm-up 4X100 sprints with 300 recovery 2X200 tempo(42 sec) with 200 recovery 6X800 (3:09, 3:13, 3:13, 3:13, 3:00, 3:15) with 400 recovery (Dennis wanted us to run hardest on the 5th 800) 4X100 2-stage sprints with 100 recovery 1 mile cool-down
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