speed workout! i did the mile workout (yay!) which was 6x400m w/3min rest followed by 4x100m w/1min rest. goal splits were 82 and 20. hit 77 78 76 77 78 77 16 16 16 16 and felt great! it felt fast, but fun :) my achilles has been hurting after running over the last week or so, but hopefully it's nothing to stress about! hips, twosday abs, and my first ever pull-up by myself!