Speed! 2x(200m,400m,200m) with the 200's at 800 pace and the 400's at mile pace. Splits were 29,63,29,29,66,29. 1 min rest within the set and 5 minutes running rest between sets (with 15 lunges on each leg mixed in there). I was pretty happy with this one, my foot didn't hurt at all the whole time and I was able to stay fairly consistent. That second 400 needs a little work but it wasn't horrible. Just kinda fell off mentally. But no worries because I'm getting it back my friends!
Big shoutout to Austin for doing speed with us (well, some of it) and dropping a 61 the first 400!