2800 meters warm up
3-4 x 200 f (100)
1x400 f (400)
3x250 gfg (150)
1x500 f (400) - 2:00
1200 meters laps in and outs (slower on curves, quicker on straights) - 5:21
jog 3-4 m's vf
3x200 f+ (stand :30) (:39, :38, :38)
600 meters warmdown
total: 6.28125 miles
Wind: SE at 1 mph
course: Wheaton College track
Strange workout. I felt tired for most of it, but at the end, for the final group of 200s, found them easy, running with the front group.
Brad Webb had us over to his beautiful home afterward for a BBQ. Most everyone made it. We watched the Olympics in style, in his home theater Rich Flansburg celebrated his birthday, adding to a very good day.
Friday is a day, driving to Wisconsin, and Saturday we ride the Elroy-Sparta Trail.