3x800, 2X2X400, 4X200. 3 WU 4.5 WO 2.5 CD Splits: (2:18, 2:19, 2:20, 66, 66, 66, 66, 32, 31, 32, 32). Legs / stride felt strong. The workout was definitely a fitness booster and there is room to improve. I can't wait until I do this type of workout with more mileage underneath me. For now though, it's all about recovery (second dinner, sleep, Normatech).