Pretty hard mile workout that had my left foot killing me but afterwards it was feeling a lot better. workout was 6X200 @X, X, X, X, X-1, X-2, and 75-90 rest with X @ 35. My splits were 34.5, 34.8, 34.5, 34.9, 33.0, and 32.8. I felt pretty good with these although my foot was killing me the whole time. finished with some simple GS and a trip to the trainer.