4 at Noon. Felt terrible. Hot out, need to hydrate better.
10x400m that evening. Tried alternating between 85 and 80 with 200m recovery. Ran 83, 76, 85, 73, 85, 80, 85, 79, 84, and 69 running 40 for the first 200m then kicking pretty hard. First workout in two weeks, because of sickness and mileage and other stupid stuff. Area below the left knee hurt a bit on the last repeat, but I finished regardless, and kept the CD short. Will ice tonight.
10th on the yearly mileage board!