Steve - 7

800s with the Flyers. I wanted to start around 3:00 and then work my way down. My other goal was to keep an honest recovery because sometimes my group slacks off. I minimized the walking that most people usually do for about 50m after each rep. I did a solid 400m jog without stopping between each rep. The workout went pretty well I think. I decided to include a decimal point for my splits below because all of them seemed to be above .5 and I didn't want to rob myself of so many seconds...

1 mile wup in 9:11
7x800 in (3:00.6, 3:02.9, 2:58.4 2:56.9, 2:58.6, 2:56.5, 2:57)
1 mile cd in 8:20