25 minute warm up in the rain :) then 12 200s. The first two at about 42 seconds, then you know, when we realized we had 10 left we slowed it down to about 45 seconds for the next four, then picked it back up and did the next four at 42, and then the last 2 under 40. then a ten minute cool down!
long run! 80 minutes total, and a little over 8 1/2 miles. lots of hills, but we ran on part of our district course which was fun!