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Week 5, and we're descending the ladder (per VP Morgan's wish).

We're doing 800s, all on 200 rest (yes, just like week 2). Jog rest, not nap and a stiff manhattan rest. Make sure you check out your splits in the famed PBOD, if you've logged them, and strive for consistency this week.

Like we discussed on Nov. 1, the warm-up should include a 400 at the predicted workout pace. So 2 laps jog, one lap at 800 pace, one lap jog. And the workout starts ...

See you there!