3mi up, Mile 4:13.58 3rd, mi down, 2mi up, 4x8 1:55ish, 4mi down.. 12mi back/hip tight but not bad in the races, got cut off by the barrel causing slow first half but was happy that i competed well, could have easily given up and not gone with the hard surge at 800, 4x8 leg went out pretty slow tried to make a move at 300 which backfired a little but not bad considering havent run that fast for 400m nevermind 800 for like a year and a half. Overall, not a great nor terrible day but moving in the right direction (7.5) happy to get ~70mi last 4 weeks