Mile warmup, mile speed changes. Then we did a lap and started the workout. We did 2 sets of 5x400s with a lap recovery between sets. Between each 400 we did a 200 recovery. I was supposed to hit 80-85, no slower than 85, but I hit 76, 80, 78, 77.5, 78, and for the second I hit 77, 78, 78, 79, 78. It got hard towards the end, the last 3 were the hardest. But 400s honestly don't feel as hard as I remember them being last year, so that's a plus. :) I did 4 grass laps cool down.
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