Ran: 4.5 miNotes: Warm up: Jog 0.75 mi very easy; 7 Drills + 3 Strides (100 meters or 25 seconds) Workout: 4 sets: Run 200m in 1:03 ( 8:29/mi )Jog 200mRun 10:00 @ 10:37/mi4 sets: Run 200m in 1:03 ( 8:29/mi )Jog 200m Cool down: Jog 0.75 mi very easy; Good Stretch