Coach had Clayton choose the workout, so it was a three mile tempo. Rachel and I went 7:00 pace (6:48, 7:12, 7:00) with a half mile at normal pace at the end. After that coach had us do a few 400's. Those felt good. It started raining pretty hard and got super cold so we skipped cooldown. Probably not the wisest decision but aw well. I felt really good during the workout.