am 800m hill at 90% effort followed by 4x200m at 3000 feet A.S.L. PM 8 mile run

This morning was a big day of training. I did a 800m hill with very steep incline to the point of complete exhaustion. I followed that with 4x200m @ 90 percent effort. This was all at about 300 foot elevation. In the evening I did an 8 mile run on the NIke campus. For a total of about 12 miles today.