intervals 23:00 [4]
Run a kilometer up the rail trail at race pace, take a rest and run back at race pace. Did this one more time.
ARX 30:00 [4]
Did four short sprint follow-the-line courses around Canterbury hills. Worked on flow and need to improve on thumbing along as I run.
ARX warm up/down 20:00 [2]
2 warm up laps around Canterbury, did some dynamic stretching, and after the training did cool down run.
warm up/down 20:00 [2]
Easy warmup and stretching