Notes
Warmup: 3.40 in 26:30 then stretching and striders of :34sec for .11 mile; :46sec for .16 mile; :47sec for .17 mile
400m x 3: 82/83/82 with recovery jogs of 100/100/400
400m x 3: 80/80/79 with recovery jogs of 200/200/400
400m x 3: 82/79/78 with recovery jogs of 400/400/400
cooldown of .85 mile