In case you read this before this afternoon ...
Distance crew:
1 x 400 stride
1 x 1600 at Int pace. Int recovery
4 x 1000 at Int pace. Int recovery
1 x 1600 at Int pace. Int recovery
1 x 400 at Rep (fast) pace. Done.
Mid-dist/dist crew:
1 x 400 stride
4-6 x 800 at Int pace. Int recovery
1 x 400 at Rep (fast) pace. Done.
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