mile wu and workout was 3 sets of 4x400m with 2:30min rest between reps and 4min active rest between sets. first set is current mile, second set faster, and third set faster than that. i don't have all the splits but i averaged 82 on the first set. thought i was going to die since that's my end of season goal and i was supposed to do two more faster sets. average for the second set was 80. average for the third set was 79. really happy with how this went because i stayed positive the whole time! abs and hips.