mod/hard speed: 57min @ {no-watch 0.65 mi @ 3:17 (5:03) / 1km split = 3:07 (5:01)} + {200m progression @ 36, 35, 34, 32, 31} ::: (track, spikes) /// injured for 3 months and can still go sub30 for 200m - kewl. healing up - i think.