Notes
This is the famous PRF (Pre Race Facilitation) workout from Chris' sister, CO Kath. You walk, do dynamics, walk, easy run, 4 x HMP for 1 minute 30, easy run, walk, hills, easy run. It is so confusing that Chris writes it down on a new piece of paper each time. Last time we did this was Steamtown. Didn't go well for me. Let's see if maybe this time it works.