Running 36:00 [3]
Warm up / down / rests between intervals
Running 10:00 [4]
1 min on 1 min off 10 times in the sand along the beach
Running 14:00 [4]
3 times back and forth (so total 6 intervals) on a trail in Jericho, not much rest since the boys were starting again.
2:20
44 rest
2:23
42 rest
2:24
39 rest
2:25
37 rest
2:27
33 rest
2:22