Notes
it was just arianna and i. she can't really do anything useful, so we did some 200s. i tried to do a mile of 200on/200"off" of 45/70, but that was too much for her, so then we did 4x200 regular at 42.
in the middle, i tried to help my little boys with their 800s. they were basically running 5x800 at their mile pace. we ran 3:02.