Running warm up/down 10:00 [3]
Track running 56 [3] 0.19 mi (5:01 / mi)
300 meter build up
Running 3:45 [2] 0.31 mi (12:06 / mi)
slow 500 meter jog into the next 300 meter build up
Track running 54 [3] 0.19 mi (4:51 / mi)
another 300 meter build up
Running warm up/down 10:00 [3]