5 mi. A very good track session that included a mile and some interesting 800m sprints. We were told to choose a lane based on mile speed, 8 min milers in the inside lane, then 7s in the 2nd lane, 6s in the third lane. I went in the 5+ min milers lane with only two others, Robert Dubrowski and the new tall guy. My timed mile after two 400m sprints was slightly over 6min, maybe 6:04. My two 800s at the end were good, strongest at the end where in lap #2 I passed the tall guy.
1 mile warmup jog
400m w/200m recovery @ 75%.
400m w/200m recovery @ 80%.
1600 w/200m recovery.
400m w/200m recovery @ 75%.
400m w/200m recovery @ 80%.
800m in special lane assignments w/200m recovery.
800m in special lane assignment.
1 mi cool down jog
drun4fun 