first workout: 2x4x300, 1:30 rest between, and 7 min between sets,i had painful legs,but nevermind
1. - 48,45,45,45
2. - 45,46,47,45.5
and second workout,fartlek 45min: 5min 1:45/lap, 5min 1:30/lap, 5min 1:45/lap, 4min 1:25/lap, 5min 1:45/lap, 3min 1:20/lap, 5min 1:45/lap, 2min 1:15/lap, 5min 1:45/lap, 1min 1:10/lap, and then 5 min easy
what could I go in 800? tnx