CONDITIONS: Absolutely wonderful. Probably mid-70s, with nearly calm air.
PARTICIPANTS: MB, Deena, Michael
WORKOUT: Warm-up - 2x mile road loop, 10x 100m striders. Set - 8x 400m (100m recovery) @ 7:24/mi pace (1:51/400). Cool-down - 2x 400m walk/jog.
NOTE: First 400 told me there was no way we were going to go that SLOW. Repeats ended up in the 1:38-1:41 range. Sure, it's a solid 20 seconds slower than my sprightly 400 sets when I'm racing fit.