Easy two mile warm up and the a good track workout. I did 2x1000mthen 2x800m and finished with a max effort 400m. I ran 3:17, 3:14, 2:30, 2:28, on the 400m I used Brayden's advice and went out slower, but too slow. The last 250 meters were just like my kick would be in a real race though, I ran 62 seconds but could have quite a bit faster if the first 150 meters weren't so easy. It wasn't too hard of a track workout, I felt good and strong today. The pace felt good. I liked this workout, looking forward to more track workouts! 4 more miles tonight.
Later- nice bike workout, my resting heart rate is low 40s bpm, I found out a while ago at the doctors, I want to get down below 40!
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