1x2mile + 2x200m and 1x1mile + 3x200m

I started with 2 mile @ 10:25 then 2x200m @ 31,29 seconds. My second set was 1x1 mile @ 5:05 and 3x200m cut downs @ 29,28,26 seconds. My last 200m in spikes and I focused on a full range of motion with my arms. I finished with some ab work, weight training, stretching, icing, and foam roller.