Notes
Ran first half normal. When we turned around coach gave us all 2 railroad spikes each (1lb, 1 in each hand), and we had to run back with a faster split than when we went out. At the end my arms didn't feel that bad, but I could feel a difference. Meant to help strengthen arms so they don't tire out when we pump during our races.
First half - 26:30
Second half - 22:35