Track workout with the Flyers. 3 mile tempo followed by a couple spontaneous 400s without much recovery. Tempo was nice and smooth. Just kept a nice pace that I didnt need to work too hard to maintain. I Jumped in the first 400 after about a minute of recovery from the 3 mile tempo. Felt pretty good, didn't push too much, but it was a hard effort. Same with the second one.
2.25 wup in 21:11
3 mile tempo in 20:23 (6:44, 6:52, 6:47)
2x400 in 77, 78
1.5 mi in cd 15:05
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