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Run 2 miles at a moderate pace, Run 800 m@ a faster pace, Run 400 m@95%........walk 5 min easy

Did this. 

2 miles at moderate pace - 15:48.9 (1:57.8 average 400ms)
800m at a faster pace  - 3:38.2 (1:50.0 average 400ms)
400m at 95% -1:32. 5 (obviously 1:32.5 average 400ms haha)
Walked 5 minutes and then for about another 20 minutes at the grocery store. 

Did this on the track.  Pretty windy, but not terrible. Legs still a bit tight from deadlifts. 

After last 400m gagged like I was going to throw up.  Not sure why.  I ran around 12pm and had eaten protein oatmeal and green tea around 9:00am.  

Will do better job tracking food this week. Still can't figure out how people eat clean and hit such big calorie numbers... but working on it.