We ran down Riverstone Pkwy to do some intervals and follow this format. Lt. Dan used the access road that runs along Riverstone behind where QT is. It was a nice, straight road to focus on intervals.

10 min Warm-up (Easy)

Round 1. Repeat x 8
-30 sec (Fast)
-15 sec (Easy)

5 min Recovery (Easy)

Round 2. Repeat x 8
-30 sec (Fast)
-15 sec (Easy)

5 min Recovery (Easy)

Round 3. Repeat x 8
-30 sec (Fast)
-15 sec (Easy)

10 min Cool Down (Easy)

Back to flag to stretch.