Notes
At Vaughn's Gap. Based on the Northern Arizona "Lumberjack" workout. 4x400 with 90 sec recovery - 4 min rest - 8 min tempo about 5:30/mile pace - 4 min rest - 4x400 (90 sec recovery) - 6 min rest - 6 min tempo about 5:35/mile pace - 5 min rest - 3x400 (90 sec recovery). 400 average - 69 sec.