AM: 11.1 miles total, 4.1 were fast. 3x1600, then 1x1200, and 3x200. Splits were in the 5:08-5:16 range for the miles and 1200 (pace), then at strider effort for the 200s.
PM: 10 miles total, 3 of them fast. Workout was 12x400 with descending rest starting at 90 seconds and pausing for three intervals at 60 seconds before descending down to 10 seconds rest between the final two intervals.
Splits- 1:17, 1:15, 1:15, 1:15, 1:14, 1:15, 1:13, 1:13, 1:13, 1:13, 1:13, 1:13.
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