After warmups and the form mile we piled into trucks and drove to the pond, did a half mile warmup then started. It was 50%/80%. So 50% for a mile, 80% for a mile. We did it 3 times. There was a hill we had to go down and up each lap that was hard but broke it up so mentally I could refocus a little, each mile was about 2 laps around. We switched directions each mile. It was really hot (coach switched practice from morning to afternoon today) and I think I was dehydrated. Time to drink tons of water! My times went 6:26, 6:54, 6:55 so I was definitely out of the range. Coach wanted it to be 5:50-6:10, hahaha. I wasn't feeling too great, but still worked through it. Effort wise I was probably giving 80% :) Like I know that I could have gone faster, but I was still pushing myself. So mission accomplished! Then coach gave us the choice of half mile cool down or running back to the track. I chose to run back to the track, but because I did I missed the team ice bath in the pond :( ah well. Mileage rules. | 