Notes
6x400 (rest 400) + 8x200(rest 200) @ R pace = 80 sec and 39 sec
workout taken right from jack daniels running book
splits were all in the ball park of the goal pace. workout was also done on the tall grass of the Iowa xc course in the heat with a wind (sometimes helping sometimes hurting)
and the record stands 0-2 for having fun on the Iowa XC course.