2 mile warmup. 4 mile progressive run with a mile on the track, mile out and back, and another on the track. Splits were 6:00, 5:50, 5:35, 4:50 on the watch. Ended up getting about 4.1 miles so coach said 5:05 when I finished but I had to run on the outside so I hit the mile earlier. Felt really strong. The first 2 miles were easy so I turned it up after that. 2.5 mile cool down, 5 min. on the bike, and the dirty 30 for abs.
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