4 mi. I did the warmup, slower than most – I think people are training to see how fast they can do that jog mile! Our intervals today were mathematically figured out by Perry. He caught on to the ascending long intervals separated by the descending short 100s.
1 mi warmup
4 x 100m with 100 m recoveries
400m w/200m recovery
3 x 100m with 100 recoveries
300m w/200m recovery
500m w/200m recovery
2 x 100 w/100m recoveries
600m w/200m recovery
100m w/100m recovery
700m w/200m recovery
I forget the middle intervals…
drun4fun 