Notes
N to Foster then S. I thought about going to the track, but I was running slow and the outsides of my quads were sore so I did not want to know how slow I was. 3x20sec, 4x30s, 16x60s (60s easy). about the third 60s, I started concentrated on driving my knees up and lengthening my stride and I felt better and felt like I was going a bit faster.