I did this early in the dark before we left for spring break. I started out by running ten minutes easy at 7:16 pace and then 10 minutes at 6:14 pace. I then went on the track and did drills. My workout was 10x400's hitting 69 or 70 and with 2.5 minutes rest. I did a mile cool down after. My quads were really feeling the 10 and 10 by the last couple intervals.
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