morning hard road track speed with Mitchell the monster: best ever 4 x lap (~400-420m) + ~100m jog rest @ {74.8/4:48, 73.8/4:47, 75.5/4:55, 73.0/4:51}, 8 x ~200-220m @ {36.2/4:48, 39.1/4:49, 35.7/4:45, 37.3/4:48, 38.2/5:02, 35.6/4:42, 33.6/4:25}, tough