Notes
We did a fairly tough, though not killer, workout today which was 5x200 continuous (100 hard, 100 normal pace), 4 min recovery, 5x400m at 75/76 sec per 400m, with 100m slow/average jog between each (no more than 30 sec) with the third 400 at 66, 6 min recovery, and then a "russian" mile which was an 800m at 2:20, a 400m at 67, and a last 400m at 65. This was a tough workout, especially with the very limited rest throughout, but I managed and felt pretty good even at the end.