1 mile warm up then 1 mile speed change. Changed shoes and jogged 200m then 2x200. I hit 31 and 33. Then jogged back to the 200m start and did 5x1000 with 400 recovery. Hit 3:01, 3:01, 3:04, 3:09, and 3:09. Then 2x400 and I had to hit exactly 65 if I went under or over I did it again. But Chris and I were lucky and hit our first two in 1:05.9 and 1:05.7.
4 mile cool down then did my core.
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