Met my group at East Boulder Community Park. Colleen controlled the timer and whistle while John and Simon pushed our pace and I followed. 20 min warm up, stretching, strides 5 min. at 5:42 pace 2 min. jog 4X2:30 with 90 sec jog (repeats were at 5:37, 5:31, 5:22, 5:29 pace). 5 min. at 5:27 pace 20 min. cool down The rest of the group did an additional 4X60 seconds after the final 5 minute push but I was dismissed early on account of my race this Saturday. Achilles felt pretty decent. I stretched them good afterwards anyway. | 