Ran 10x400 repeats with a break (extra 90 seconds) after 4 to spike up because most of the guys only did 7, I chose not to spike up as I have a pair of flats. Averaged 68.1. Also this was on a day where we had 20-25 mph winds on homestretch and it felt like 35. Ran this on Monday then Wednesday did 6x1k @ 3:18 average tempo with 2:00 rest on a dirt trail. Last Monday ran 4 sets of 800,200,200 with 200 jog inbtwn reps and 400 jog between sets. Averaged 2:18 and 29.5 for the distances.
Friday I tripled running 4x8 anchor, 1600, and 3200 in about 3.5 hours. 2:03, 4:36, 9:58. Saturday I'm running a highly competitive 3200 and 1600, in that order, what can I run? Hoping for 9:37 and 4:29.