10 AM
Road Running warm up/down 40:00 [1]
Included Technical Training. A Slow, March, Skip, Renegade (Speed) B Slow, March, Skip, Renegade (Speed) Did fence warm-up. Side to side facing forward. Fence-Kicks. Fence Kick-Backs.
Road Running 23:53 [3] 5.0 km (4:47 / km)
Apple Loop with a hill at the end (1K). 2 Minute rest between intervals.
Road Running hills 25:00 [3]
Frog Jumps Halfway up, then accelerate with bounding the rest. Speed Skaters halfway up, then accelerate with bounding the rest.