I ran with my track and field team at the Olympic oval.
started with an 800m warm up with intensity 2-3 then did 200m strides x4 intensity 4-5 then ran my workout intensity 4 600m 300m 200m 300m 200m 200m then had a cool down of 400m intensity 2
I ran throughout Calgary. I started with a slow warm up jog, followed by 4 sets of 200 meter strides, and then started at a fast pace with my intensity at 4 I forgot m GPS watch so I don't have the distance. Then I had a 2-3 intensity cool down.