XC- 8X1000m at I pace. Coach said they might 15 to 20 seconds slow because they were on grass and dirt and had a net uphill. Coach said they should feel how we do them on the track. 3 min. easy jog recovery. Splits (approximately): 3:05, 2:57, 2:59, 3:00, 2:59, 3:02, 3:04, 2:59. I waited for 20 seconds on every repeat, and then would try to catch Tyson. I would catch him usually on the canal. My quads and calves burned during this workout, but I was able to hit a good time consistently.