Notes
3 sets of 3 x 400 meter intervals. 1st set 100 meters (0.625 miles) recovery jogs between intervals; 2nd set 200 meters (0.125 miles) recovery jogs between intervals; 3rd set 400 meter recovery jogs between intervals. 400 meter jogs between the sets. Felt tired in intervals 5 & 6 with shorter recoveries, but increased effort kept pace and turnover consistent. Not as tired with the 400 meter recoveries for the last three.