Coach had me with the mid D guys today since I missed Wednesday's workout. Fartlek style thing, with a complicated rep scheme that I had to write out on my hand. Felt fantastic, best aerobic fitness I've ever been in. 10' easy, 60" on, 3 x {5' upbeat, 45" hard}, 5 x {3' upbeat, 30" hard, 5 x {2' upbeat 15" hard}, cooldown back to the track.