Notes
On treadmill - with 2% incllne. Plan was 4x200 + 2x400 + 1x800 + 2x400 + 4x200 at 11.4 mph (5:15/16 pace) with equal distance recoveries at 6.7 mph. couldn't hold the pace on the 800 - stopped after about 500/600 meters. Realized 11.4 mph is too much, dialed down to 11.3 then 11.2. tough workout.