6 times up the stairs from wreck beach to the museum of anthropology
2:49 Stairs
4:12 Down
2:48 S
4:26 D
2:41 S
3:10 D
2:44 S
3:58 D
2:44 S
4:04 D
2:46 S
10 minutes on the rowing machine, some free weights, some machines (including hamstring curls), core stuff (with ball, medicine ball, etc), modified pull ups, stretches.
Running30:00 [2]
run in trails
Running20:00 [4]
terrain tempo loops, 4 times at approx 4 minutes each, with 1 minute rest.