Yesterday I went to the track and ran 10 x 300 meters in 1:02 to 1:00. Then I ran 2 miles in 13:42.

Today I did a 40 minute workout on the treadmill. I ran 7 x 3:00 with 1:00 rest working the pace down to 6:30/mile. Then I did 10 minutes of running 20 second strides with 20 second rest working down to 5:20 pace.

After that I went to the track and ran 10 minutes easy followed by 12 x 100 meters in 20-19 seconds. Then I did 6 x 200 meters in 40 seconds with a 200 meter jog recovery.