2 mile warm up around the track backwards. Then did 6x500's with the first 400 @ 5k pace and pick it up the last 100 w 2 minutes rest in between. My 400 splits were 72,71,71,71,70,68. It was a fun workout and we got it done quick. 3.25 cooldown then 1.75 barefoot around the turf.
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