January 25

10 minute warm up

8x75 k/d/s @ :10 rest
6x50 build @ 1:00
12x25 @ :30 3 fast 1 easy

1000 at 75% effort

3x200
1@3:00
1@2:50
1@3:00

6x100 @ 1:35

1000 at 100% effort

cool down