Dang it! I spent a long time typing this and it deleted itself! Uggh I have to re do this whole thread ok anyways:
M off
T: workout can't remember
W: workout
400 @ 70% 400 jog 1:24 rest 200 @ 80% w 30 sec rest 300 at 80% w 1 min break 35, 57,37,57,35,57 1200m cooldown
I only did half the workout because of my competition coming up. So while I was cooling down everybody else kept going.
T 3 miles easy ( about 8:16 ish a mile)
OK not bothered to re-type everyday yet so I'll post Friday , sat & sun later