Tuesday on the treadmill

tuesday am and i run WOD on the mainsite. hoorah!
so scoped out the mainsite WOD and the backwards running on the treadmill scared me. so over to CFE and they had a good interval workout posted, winner!
i like having the option to grab a workout from either site. not sure what it means in the big picture. does it mess with a set structure? not sure. but need to get some running in so away we go!

warm up
1/4
1
1/4
standard here except i kept the pace fixed on the mile. nice steady distance pace to get the legs warm.

WOD
6x400m
2min rest between
started these out a little slow i think. used to doing 400's mixed into a met-con and coming at them much more gassed. continually upped the pace thru all 6 sets. found a pretty good benchmark at about the 6:30 pace or so. not sure what that works out to in 400m time but that felt pretty good. so now i have an idea where to work.
overall felt good on this.

cash out
1.5 mile jog out at a distance pace. 8:30 pace for the final 1.5 and felt good holding that.

needed to get a run workout in and with the warm up, 400's, walking rest periods and the jog out i was at 5.5 miles.