1 mile warm up, then 2X300m with 600 recovery at mile race pace, then 3X200m 1 at F pace, and 2 at mile race pace with 400m recovery. 300 meters were fast, one at 46 (goal 48), then the next 45. My first 200m was in 27(goal 27) and the others were 31 (Goal 31), and 29. 1 mile cool down afterward, which I timed just to see what it would be. It didn't feel hard at all, but it was 5:56. That's way too fast for the week of a race.