Warm up then 20 x 400s followed by a cool down. Each set of 400s we dropped 5 seconds per 400. At first it was easy but it became tough towards the end. Alas I wasn't able to drop the hammer at the end.
First Gazelle long run for a while. The conditions weren't that tough, but we took on Mount Bonnell and then Pecos, i.e hills and then more hills. I didn't feel too bad until around mile 9. I then felt the lack of training of late. Still, I got some solid work in.
