4/10 Tuesday

Run 5 min @ Z1
+
Run 30 sec @ 90% aer effort
Run 30 sec @ 50% effort x 10
(walk 5 min)
Run 45 sec @ 90% aer effort
Run 30 sec @ 50% effort x 9
(walk 5 min)
Run 60 sec @ 90% aer effort
Run 30 sec @ 50% effort x 8
+
5 min walk cool down

3 x [3 x 25 meters hard/25 meters easy], 3-5 min rest b/t sets