5mi. The intervals for today were all middle distance, except for a 200m near the beginning. The new guy Roger went fast for that one, step for step with John R., but he wasn’t anywhere near the front on the others.
1 mi warmup jog
600m w/200m recovery
200m w/200m recovery
500m w/200m recovery
500m w/200m recovery
600m w/200m recovery
600m w/200m recovery
800m w/200m recovery
400m w/200m recovery
600m w/200m recovery
1 mi cool down jog
drun4fun 