Notes
4mi tempo, 3-4' recovery with 400 jog, then 4 x (600 / 200j / 300 / 90" stand)
Slugging it out with a good size crew. Hung in for about 2.5 of the tempo, then let them go to get through the workout. Track stuff I didn't push too hard to keep it more towards a tempo range. Nothing fancy but making a step forward.