6 PM
Running 20:00 [3]
Warm up jog to track, another warm up jog with the group and strides.
Running 12:32 [5] 3.6 km (3:29 / km)
Pyramid workout, stomach not so great so pretty painful (acidic) by the end but great to have people to run with on the track. We were about 6 in the fastest group today. All rests were around 2 mins (or a little under since I was near the end of the group) as prescribed (longer rests but told we were supposed to make the intervals hard enough to "deserve" it)
200m - 36
200m - 37
400m - 1:24
400m - 1:23
600m - 2:12
600m - 2:13
400m - 1:25
400m - 1:25
200m - 39
200m - 38
Running 18:00 [2]
Rests between
Running 20:00 [2]
Then jerry's dynamic stretching/warm up exercises, and silly walks after our warm up jog.
Running 20:00 [2]
Warm down including some drop squats and other strength exercises, then jog home.