warm up and stretching, plus 2 strides testing out the track that marek had cleared part of.
Intervals intervals 30:00 [5]
10 time 200m (marek could only clear part of the track) time 2.
?
30 R
40
36 R
39
30 R
39
29 R
39
30 R
40
29 R
40
30 R
41
31 R
41
30 R
41
3:40
41
30 R
40
32 R
41
30 R
41
30 R
41
30 R
40
31 R
41
30 R
40
31 R
40
30 R
42
2:53 stairs
3:24 back down
2:41 stairs
3:44 down
2:44 stairs
4:21 down
2:46 stairs
A bit of ice/snow on the stairs, not so much effect on the way up, but we were a bit more careful on the way down than usual.