Notes
ok so I did a 1.6k wup, with Jeremiah, JC, and Jed: 800 at about 2:56, 60s rest, 400 at 77, 60s rest, 400 at 77, 1200 at 4:30ish, 60s rest, 400 at 77, 60s rest, 400 in 73, jogging for quite awhile, then with Megan: 800 in 3:12, 60s rest, 400 in 86, 60s rest, 400 in 86, 60s rest, 800 in 3:1something, right into the workout with Luke: 800 in 2:52, 60s rest, 800 in 2:56, 60s rest, 2:53, 60s rest, 2:4X with the last 200 in 30.10. in total that's 1200, 7x800 and 6x400 for a total of 9200m of quality around 33:50 total time, that leaves 45 minutes of jogging, assuming sub 8 minute pace. we'll call it 6 miles. so 9.6K+9.2K is