Notes
4 x 800 @ 3k w/ 400m recovery
2 x 200 @ mile w/ equal recovery
4 x 40s hillsprint @ 3k w/ equal recovery
these were good effort but not out of reach, felt controlled. the hills were what made this a hard workout, nothing crazy overall but didnt wanna do more than what I did given the albeit minor headcold I somehow got. just went for hard effort. other steve H joined for the first two but had to duck into the woods for a bit, so finished alone. did 200s waiting for him to wrap up...