Notes
800m at thresh (2:40) and the 7x400 with 90 sec in between. went 72 74 72 72 72 73 72 and then a 31 200 to end. IF YOU NOTICE YOULL SEE THAT THE DISTANCE IS THE SAME AS A STEEPLE AT ALL AMERICAN PACE. not messing around. this is going to happen. wait and see. trust in God.