Notes
Supposed to run 400, 600, 400, 200 at goal mile (4:30, 67s) then 800, 300, 800, 300 at 800 date pace (2:22.5s)
Rest was200 jog for the broken mile. Then 5 minutes between sets. Then 400 after the 8s and 300s
Either way, i went 64, 1:44, 67, 33 and then made it roughly 200 meters into each 800 before my legs cramped. /not a fun workout at all.
Was mad so I ran indoors and eventually worked my way down to 6:30s for the 2 mile cooldown.
Warmup was about 2.25 miles