mile wu and speed workout was 2 sets of 200m (800 pace) 400m (mile pace) 200m (800 pace) with 60sec rest between reps and 5min between sets. also with lunges before each set. harder than i thought it would be, but i was ahead of pace which was fabulous! splits were 36 80 33 36 76 36. cool down was rough and then biked 20min just distance ride and did abs and hips. pretty groovy day.