did .25 wu then wo was 20x400s, first 5 at 5k pace, next 5 at 2mile pace, 5 at mile pace then the last 5 are faster. i made it 11 until i hopped on the bikes cause i was feeling a sharp pain, i think from the astym. finished on bikes and just was on/off when my group was. finished for 40min, then did another .4 some on grass to see if it was just the speed aggravating it, but it still hurt.
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