Running55:43 4.69 mi (11:53 / mi) +71m11:21 / mi ahr:140 max:177 shoes: New Balance 1260v6
2x warmup laps 200m above 80% "sprint", 100m recovery jog/walk 4x laps "normal" pace, 200m >80% "sprint", 100m recovery jog/walk 3x laps "normal" pace, 200m >80% "sprint", 100m recovery jog/walk 2x laps "normal" pace, 200m >80% "sprint", 100m recovery jog/walk 1x laps "normal" pace, 200m >80% "sprint", 100m recovery jog/walk break split into 2x person partners, 4x one person does # push-ups, while other runs 25m and back stretch (quoted 40 push-ups)