Track Workout. 3.4 miles I think. No watch.
WU: 1 mile easy. 2 strides and drills
WO: 4x400 fast (100j/100walk); 200 walk rest; 400/800/2x200 (100j/100walk).
CD: .75 miles slow and heavy.
It was a weird workout because I didn't have my watch - kinda an essential thing for a speed workout. It was pretty hot out, too. Just went by feel.
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