Notes
Had to bail before the 200s because I was having hamstring problems, but this was what I did:
20 minute warm up
3x400 (69, 73, 73) (400 jog rest)
3x800 (2:30, 2:29, 2:26) (800 jog rest)
6x200 (didn't do these because of hamstring)
Now I am just keeping an eye on it. If I get another serious injury my fist is going through a wall.