Notes
3 miles on the track (12 laps) - 400 race pace, 200 base pace x 8
400 times (recovery in parenthesis)
1:31 (57)
1:31 (1:01)
1:29 (53)
1:30 (55)
1:32 (58)
1:35 (1:03)
1:38 (1:02)
1:34 (1:00)
hit 1600 meters in 6:30
3200 meters in 13:10 (6:40)
and last 1600 meters in 7:06