I'm using a training guide for Moab - so here was the workout...

(7) 400's -at 5k pace.

Not sure really what my pace would be -the treadmill wouldn't tell me if it was a 7 min. mile, or 8 min. or 9min. but this is what I did. After each 400 I rested for 30 seconds.

1st 400 - 8.0
2nd 400 - 8.2
3rd 400 - 8.5
4th 400 - 9.0
5th 400 - 9.0
6th 400 - 8.8
7th 400 -8.5

It was actually a pretty fun workout and went really fast. (less than 15 min w/ my rests)
so I decided to do a few arm exercises - I could tell it had been awhile! - w e a k ! !

Repeat (3) times:

(Sitting on exercise ball for the first two):
(12) dumbbell shoulder presses - 12lbs
(15) dumbbell bicep curls - 15 lbs
(10) pull-ups (weight assisted -40lbs)

Abs:
(25) reps of the following:

-sit-ups on exercise ball -holding 18lb. ball
-Reverse sit up (sitting on floor, legs bent - lower upper body slowly to the floor - arms outstretched in front of you)
-Side crunches -right elbow to left knee
-Side crunches -left elbow to right knee
-crunches to front -SLOW