Notes
New workout named, the Super Lou. Rather than 4800 continuous this is 6400 continuous with the same drop downs. Goals were (200 split / 800 split / mile pace):
44, 43, 42, 41, 40, 39, 38, 37 / 2:56, 2:52, 2:48, 2:44, 2:40, 2:36, 2:32, 2:28 / 5:52, 5:44, 5:36, 5:28, 5:20, 5:12, 5:04, 4:56
Overall pretty close to being on target. Actual / Goal were 2:57/2:56, 2:53/2:52, 2:46/2:48, 2:46/2:44, 2:40/2:40, 2:40/2:36, 2:35/2:32, 2:30/2:28.
Still a little tired from the half on Sunday so still overall happy with the workout but would have liked to be a little tougher over reps 4, 6, and 7. Would not have been able to do this workout solo, good working with Antunes.