long, disjointed workout...

5.5 mi.:

1 mi. warm-up (7:00)
.5 mi. @ 6:00
.5 mi. @ 7:00
.5 mi. @ 5:30
.5 mi. @ 7:00
.5 mi. @ 5:00 (had to cut it a bit short - acid reflux)

8 x 200m @ 33-34-35-ish

1 mi. cool-down (7:00)