Steve -7.9

Track workout with the Flyers. I decided to join in on a ladder workout. 3x400, 2x800, 1x1600, 2x800, 3x400. 400 recovery between each interval. It was a tough workout(4.25 miles total). I started out easy on the 400s and then ran around 6:00 minute/mile pace on the 800s. Ended up running with one other guy for most of the workout. We were a bit too slow to stay with the fast group so it was just me and him. I set the pace pretty much the whole way. It was a bit challenging, but never felt like I was pushing too hard. On the final 400s we ran them a bit hard. Everyone in the group turned the very last one into an anaerobic sprint. I was still a few notches below that, but 78 felt pretty tough.

.9 mile wup in 7:25
3x400 in 1:28, 1:27, 1:27
2x800 in 3:02, 3:00
1200 in 4:39
2x800 in 3:01, 2:59
3x400 in 81, 79.5, 78
1.75 mi cd in 15 min