Men did a 2M tempo on the track and the women did a 1.5M tempo on the track. Following that both groups did an approximately 30min fartlek on the grass/turf fields next to the stadium. The men did two sets of 1200m-800m-400m with a 400m jog between everything, and the women did 1200m-800m-400m-800m-400m with a 400m jog between everything. Total for the day was 10k for the men and 7600m for the women, plus their WU/CD and 3-5min of jogging between the track tempo and the fartlek. Probably 9-10M for the men and 7-7.5M for the women. This week is a recovery week for us, so the total volume will be down a little bit over a "normal" Tuesday morning workout.