Made it over to WVC and ran a good hour with Tom. We did a 25 minute warmup and then ran 5 x 400 at a tick under an 8 pace ( 1:59 per lap ). We walked 200 meters between reps. Then we headed around campus and ran the total workout time up to a total of sixty minutes.
Both of us felt pretty strong. It'll be interesting when we get to 12 x 400 with a 200 jog recovery.