Track workout with the Flyers. I forgot my watch again somehow so the time and distance are not completely accurate. I did a warmup and then jogged some easy miles around the track in about 7:45-8:00 minute mile pace. I did manage to time the final mile, which was 7:20. The group was doing 400 repeats so I jumped in for 3 and ran them pretty easy in about 79 seconds each. I felt pretty good overall. This was the first time in 3 weeks I did anything remotely fast. Next week our group is doing a 1609m TT and I think I will run it. My goal is to run about 5:45 in a non-all-out effort. Still kind of have this lingering cough.
.75 mi wup
3 miles in approx. (23:20)
3x400 with 100 recovery (about 79 sec for each 400)
.6 mile cd
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