Running 1:30:00 [5] 7.0 mi (12:51 / mi)
400m
1min rest/jog
400m
30sec rest/jog
feild sprint
2:30 rest/jog
1 mile
3min rest/jog
field sprint
2min rest/jog
800m
90sec rest/jog
300m
1min rest/jog
field sprint
1min rest/jog
400m
1min rest/jog
400m.
cool down.