Notes
2mi warm up
200 "easy" + 200 hard for 3 miles (hard ~ 37 sec, easy ~ 48 sec)
2.5mi cool down
the top guys did 35, 45 but the b squad did 37, 48. great/challenging work out.the first two sets were a bit off (too fast on easy and too slow on hard set).started to settle into the workout and rolled out 37's but primarily 36's until the end. the recovery was hardest to keep on pace, but it was never over 50 sec. best part of the work out is the b squad stayed as a pack the entire time. quality.