3 mile warmup and strides. Workout was 12X400, first 4 slower than mile pace, next 4 at mile pace, last 4 faster. Rest was 2:30, 2:45, 3:00 and 4 in between sets. First 4 were 68s and 69s. Next four were 65s and a 66. Last four were 63, 62, 61, 61. Jogged a 400 in between everything. Felt really good, first 2 sets were comfortable, last one hurt but I pushed through. Confidence just keeps building. 1.5 mile cool down then 10 min on the bike, abs, and lower body.