Notes
2 mile warmup, 5x400m at 1:20 pace, w/1 min rest, 5 min job, 1 mile at 5:46 pace, 5 min jog, 5x300 at 56s w/1 min rest, 5 min jog, 1200 at 4:13, 5 min jog, 5x200 at 36s w/2 min rest, 1.75 mile cool down. Maybe too much speedwork all at once but I think it was a good shock to the system.