Here's the deal:
- very light stretching
- warm up jog for (5:30)
- 6 X ~20s ~60-70% sprints on 60s gos, walking in between (around the track; 6:00)
- 6 X 20s ~ 80% sprints with ~ 60 - 90s rest (calf stretching; 9:00)
- walk, run, walk, run, walk, walk (60s each; 6:00)
Speaking of time, its time to ready my wee charges for school and a walk (kids and dogs) and myself for work. Oh yeah, did I mention it's also coffee time?