Notes
the 1600 and the two hundred right after it were continuous. So technically it was an 1800 interval but because we were supposed to try to kick it made more sense to write it this way.
i was pretty pleased with this workout all things considered. i hadn't spiked up for a good 9 or so weeks so that was interesting. I was a little worried about whether or not i could even run the 5 flat at the beginning. I have a lot of question marks about my fitness at this point but i am fairly confident that if the chips were down i could replicate my effort from iu a year ago. especially if i ran it smarter and more even than i did last year.