warmed up a mile then speed. 12x400s, first set at 1-2 seconds slower than current mile pace, second set was current mile pace, and the last set was faster. splits were 83 83 83 83 83 78 80 81 80 75 76 77. felt pretty good until the last set and that was kinda rough but i felt like i pushed myself until the end. i cooled down with watson and guppy and i was defintely feeling the workout. afterwards we did abs and had a plank competition in honor of the guys lol. then we went to roxberry which is always a plus. then watched and helped out with the meet.
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