did 2x30 sec. and then 2x 400 at below race pace (1st was 66, 2nd was a bit uphill and with a big headwind--71). Didn't feel great with the speeds but not crappy. Sort of a 3k prep
6 PM
Strength Training1:25:00 [1]
10 minute jog at the beginning and 15 afterwards, plus 1 hour lift--30 minutes core, 30 minutes other body weight stuff