Notes
5 min warm-up, 10 min tempo, 5 min easy, then 4x20sec pick ups to simulate strides, 2-3 mins easy, 2x90sec pick ups to simulate opening quarters, then 3 mins easy, then 3x6min pick ups and 3x3min pick ups with about 2 min easy recovery after each one. After the repeats, I cooled down to school.
TIRES WERE VERY LOW.