5mi. This morning we had 19 runners for a track workout. It was still, no breeze and humid. The crowd that came to prep for the Freedom Run mostly returned. We did short rest intervals today, finishing with a set of 400m runs split by 100m recoveries. There was no waiting for the group – just start these in an out-of-breath state and finish by yourself. Seth wasn’t here, I was the group leader today.
1 mi warmup jog
100m w/100m recovery
400m w/100m recovery
200m w/100m recovery
200m w/100m recovery
600m w/200m recovery
300m w/100m recovery
300m w/100m recovery
300m w/200m recovery
800m w/200m recovery
400m w/100m recovery
400m w/100m recovery
400m w/100m recovery
400m
1 mi cooldown jog
drun4fun 