Notes
Ladder: 4x200(200), 2x400(400), 1x800(800), 2x400(400), 4x200(200), all at VDOT 55 pace=5:24/mi. or 200=40, 400=1:21, 800=2:42. 2 easy before and 1 easy after. Felt low on energy from the start, and my butt hurt on the right also from the start. Both got somewhat but not completely better later. Not bad but not a great workout.