-
8x4:00 at 7:00-7:10, :45 standing rest recovery
- 4.7 mi
- 37:37
- 26 ft
-
Warmup with the gang
- 2.7 mi
- 25:11
- 26 ft
-
-
Part 3: 1000 at goal 5k (3:55), 4x200 (42, 41, 41, 41 with 200 jogs)
- 1.6 mi
- 15:42
- 0 ft
-
Part 2: 2 x mile threshold, 1:30 recovery
- 2.1 mi
- 15:54
- 0 ft
