Notes
Cool low 60's but the track was in a fog bank. Just me and Phil, little over 3 mile warmup. 10 x 400 meters w/ 1 minute rest. Then 10 x 10 second strides w/ 20 second rest. Good until last rep of the 400's. I started a lap after Phil so we did our own work on the 400's. I chased him on the strides.
Splits. 1:37, 34, 34, 32, 34, 31, 32, 28, 32, 43. The 1:28 was when Phil didn't change direction and I went wide to avoid him, little aggression I guess.