Mon- easy 5 miles on trail with Sumo. Recovery following long Sunday run.
Tues- 1 mile jog with Sumo, then 14 x 800, 3 mile jog with Sumo.
14x800 with <60 sec recovery is a workout I have never attempted. I started out at 3:15 and got the last one down to 3:01. Ave was probably a 3:08 or so. It sounds worse than it was- think of a 7 mile tempo run with a 45 sec walk every 3 minutes.
Total miles= 11