Notes
what I did, what I was supposed to do is below the dotted line
warm up 1mi
2x800m repeats at 8mi pace
recover with 800m
2x800 repeats at 8:30mi pace
recover with 800m
cool down
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warm up 1mi
4x800m repeats at 5sec faster than 5K pace (8.3)
recover with 400m
cool down 1mi