Notes
Mile warmup, 4X400 @ mile pace w/ 200 meter jog, 4x200 @ mile pace w/ 100 meter jog, 4X100 all out w/ jog back and short walk. 1X800 @ 5k pace, mile cooldown.
Some groin tightness, remember to stretch that out after warmup. Calf tightness, but not as bad a usual.