6x800m Track Work - 9 miles total

3.29 mile warm up 7:20 pace

4 strides approximately 100m (pace)

1. 4:58
2. 4:49
3. 4:59
4. 5:02

Jump Rope (50)

6x800m - Jog 400m recovery

1. 2:29
2. 2:29
3. 2:30
4. 2:32
5. 2:33
6. 2:23

Cool down jog

If you look closely at my 800 splits you might think, "Oh he was just sandbagging". My splits weren't all that impressive, especially when I busted 2:32 and 2:33 back to back. Then I pulled a 2:23 out of my butt. Being that I know myself pretty well, I'll take the results in the workout. I just need to get my slow splits down to respectability. Sean and Luis were there and Sean was busting out 2:16s and looking pretty good. Luis is coming off of a short layoff and was easing in to it. Good work out. I need some more of these. There is still a lot of work to do.