Notes
Gorramn Speed Training I tell you! I didn't keep time track of the intervals at all this time. But basically, I ran a warmup 400, and after each interval, i ran that same distance for a rest. 200, 200, 400. 400. 800, done. I had neither the time nor the ambition to go back down the ladder. It works for me, so now all I have to do is get back into training... theres still one more race for the year!