4k warmup
For the first time i did a 400mx20 - here is the break-up
On asphalt, with a slight downslope. Did 13x400m, recovery 400m job back to start (could time only the first two 400m as my watch battery died) - first was 1:24, second 1:34, rest were slower but i guess they were in the range of 1:40 - 1:50
7x400m, recovery in place 1 minute rest and back 400m uphill
followed it by a 1k cool down.
was almost dead by the end of this work out, the left heel is a bit sore. | 