running 13:08 [3] 1.66 mi (7:55 / mi)
Warm up plus strides and stretches.
strength 20:00 [3]
Agility workout 20:00 however had no weights so had to skip some making it a bit shorter. This was a good workout felt it in my legs for the next couple days.
running 30:53 [3] 4.29 mi (7:12 / mi)
Extended cool down.