mile wu then 200-400-800-1600-800-400-200. 2&4s at mile pace and the rest at 5k pace. hit 40, 83, 3:00, 6:06, 3:00, 78, 30. basically all were well faster than pace and i worked on making good moves and finishing strong. afterwards my breathing felt way off and finishing mileage felt almost as bad as finishing the workout. hard day mentally. did abs&hips after and took the coldest ice bath of my life.