track 1:00:00  9.5 km (6:19 / km)
today we had 200's
first we warmed up by stretching. then a mile warm up and then some more stretching.
Then we did 16x200M at anything from a 32 to a 38. Mainly around a 34. between each 200 we had a 200 rest jog. Then between each 4x200's we would get a 600 rest jog.
For a cool down we just jogged a half mile.
After my workout i decided to go in the whirl pool and ice for 8 mins. Really took a lot of the pain out of my legs and will let me be ready for this weekend of races.