Morning- Nice, and easy 3 miles.
Afternoon- 2 mile warm up, and 5x400's hard. With 400 equal soccer jog recovery. My splits were 1:06, :04, :03, :03, and 60. The last one really hurt, and I was glad to be done. 1.5 mile cool down. On the cool down, my throat was burning, and legs throbbing.
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