7x800 (1:00) - 2:27, 2:27, 2:28, 2:28, 2:33, 2:31, 2:28. 4x200 - 28.1, 28.1, 28.2, 28.5. Good total workout. My legs felt really good early on in the 800s but they added up quicker than I anticipated so I stopped looking at the watch on number 5 and just went by feel. I was happy to see them come back down once I took some of the pressure of the watch off. 200s were pretty quick, I could feel the lack of running that pace for that long in the last 100m but pleased with the output. 2.5 mile warm up, 2 mile cool down.