Running warm up/down 17:00 [2] shoes: Mizuno nirvana road runner
Intervals33:00 [4]
Stair intervals up from wreck beach, mostly fast single steps and some double for the full 5 times.
255 Interval
252 rest
249 interval
320 rest
248 interval
334 rest
246 interval
424 rest
243 interval
332 rest
115 mostly double stepping up from around halfway point till the quads burned!!! (and I get that shaky leg thing going)