Warm Up200 M run10-TTL10-TTH10-Kankle rotations200m run10-walking lunge reach10-CWC10-AS PaceFast = 90%Easy = 50%Walking on the 2nd "easy" is OK !!RX800m easy 400m fast 800m easy600m easy 400m fast 600m easy400m easy 400m fast 400m easy200m easy 400m fast 200m easyRest 3:00 min.400m easy 200m fast 400m easy300m easy 200m fast 300m easy200m easy 200m fast 200m easy100m easy 200m fast 100m easyTotal: 8400mPerformance600m easy 400m fast 600m easy400m easy 400m fast 400m easy200m easy 400m fast 200m easyRest 3:00 min.400m easy 200m fast 400m easy300m easy 200m fast 300m easy200m easy 200m fast 200m easy100m easy 200m fast 100m easy6400mFitness800m easy 400m fast 800m easy600m easy 400m fast 600m easy400m easy 400m fast 400m easy200m easy 400m fast 200m easy5600m
