Really good workout, decided to try doing the ladder workout that fellow blogger Chad has done a few times. 1.5 mile warm-up, then 3 sets of the following 1600, 800, 400, with 400 meter recovery jogs between each interval and set. I was pretty confident I could do two sets without really killing myself, so in my mind I kind of left it up in the air on doing the third set (would wait and see how I felt when I got to that point) 1st set 1600-5:38 800-2:46- maybe a little slow 400-1:17 2nd set 1600- 5:41 (2:51, 2:50) 800- 2:40 400- 1:17 Feeling pretty tired, but decide to give it a shot at another set 3rd set 1600-5:42 (2:51, 2:51) 800-2:45 400-1:17 1.5 mile cool down Overall, felt pretty pleased with the workout, it is definately challenging, I also ran it around 12:30 so it was warm in the afternoon, probably low 80s | 