Notes
I did a sort of ladder - 1m wu, then 200, 400, 800 in one direction, then 800, 400, 200 going the other direction. With recoveries of the same or half distance in between. Then a bunch of 100's on the astroturf in my vibram bikilas with grey liners on. Then 2 laps around the track on the astro in my vibrams. This was great, but I have completely and utterly lost all of my speed, power, and aerobic capacity. Hoping I can start working back into it again....