Notes
Run :
5min wup
25x800 on 3min-3.05 on
200 float
1.5 mile warm up run to track, on the main set left pretty much between 4:00 and 4:05. Very windy. Stopped for a drink and reversed course after every 4th rep. 25,000m total or 15.53 miles. 1.5 mile c/d jog to home after. Excellent workout. Mentally very tough.