running 39:05 [3] 2.95 mi (13:15 / mi) +46m 12:38 / mi
TNT - on the track with Ann and Dasha. Somehow managed to stop my watch so I'm not at all sure what I actually did for this workout. I jogged (very slowly - Ann was walking) a lap then did a 1-2-3-4-3-2-1 ladder, so ran hard for 100, recover for 100, ran hard for 200, recover for 200, etc. I was trying to take splits but must have hit the wrong button. Pooh.
It looks like the track garmin has the 3-4-3-2-1 plus cool down.
running 10:00 [3]
I'll add on 10 minutes for the warm-up and the the beginning of the intervals.
And a nice dinner afterwards with Clem, Tom, Dasha and Ann to celebrate lots of things: the new Briar Patch, Ann's job, my promotion, and more. Great fun.