Notes
Hard strides the first four were like 17-18 second the last was like 33 or so second and I think in the area 25-30 will be good. I felt the burn in my quadslike as I was stopping on the first ones. Full recovery between sets like 2-3 minutes. maybe 40 % -50% on flat ground then the hill up to the tennis court or the hill up by the knocked down gazebo. Daniel's calls them reps and they help with running economy and strength (like lifting eexcept more closely related to running.