8/11 : Arrive 6:00PM warm up 4 easy laps and stretch then at 6:15PM we will do following set of intervals:
1600(4 laps) jog 1lap or rest 3:00 minutes
1200(3 laps) " "
800(2 laps) " "
600(1 1/2lap) " "
400(1 lap) jog 1/2 lap or rest 1:30 min
200(1/2 lap)
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