Notes
2.5 easy; ladder of (2x200), 400, 800, 400, 200, 400, 800, 400, 200; 1.5 easy. Aimed for VDOT 54, which is 5:28/mile pace, 1:22 for 400, and 2:44 for 800. Ran on the track in the dark with only some security lights on one side, so I could see my watch only when I went around that turn. I'm pretty sure I could have hit all the times, except *maybe* the last 400 of the second 800, if I had been able to see my watch. As it is, the times were more or less right except for that one 400. I'm not a fan of running blind on the track, or anywhere for that matter.
Training Plan Entry
repetition
9 mi
2 easy
2x [200(200), 400(400), 800(800), 400(400), 200(200)].
1-2 easy
R pace is VDOT 54 = 5:28/mile pace or 1:22/400m.