Notes
12X400 with Conrad at Rogers High School track. !2x400 with 90 seconds rest at 10k race pace with #9 and 10 at mile race pace to simulate late race lactic acid build-up. The workout went real smooth. 2.25 mile warm-up with strides, and 1.75 mile cool-down. Total run distance a bit over 8 miles. Followed by a 40 mile ride to the state line and back averaging over 22 mph.