I just started college and am a little lost without my xc and track from high school! But I'm beginning to breach the long-distance scene, which is fantastic!
9 300s @ 60, 63, 60, 62, 61 then 62, 65, 67, and 62. I had a hard time staying on pace and so sat the 9th 300 out, thus I did nine instead of ten. I don't know what was wrong today, but I had a hard time staying on pace- my legs felt sore and I got a bad sideache for the last 4 300s (which does not happen to me often).
Speed. 2 sets of 8, 6, 4, 3, 2. 8 @ 3:03, 3:08, 6 @ 2:28, 2:23, 4 @ 1:29, 1:29 (not sure on those), 3 @ 1:07, 1:08, and 2 @ 43, 43 (not sure on those either). I was rather sore from doing weights and it was windy, but mentally I felt good.