2 mile warmup then 5x400m @ 61,62,62,61,58 with lap jog recovery. 2x200m @ 28 and 27 seconds. Finished with 4 mile cool down. I also did some good weight training including 3x12 squats with 225 lbs. Also did my daily ab work, foam roller, and stretching.
I was pretty happy with this workout since I have been on high mileage training for the last few days. I should be on track for an 80 mile week.
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