increase incline simultaneous with increasing speed, then back to walking. 45sec-1 min intervals
other days n stuff:
alternate leg drills. 3 hurdles at a time. emergency leg stuff.
flyers, 2 hurdles each lane. 100 meters
2 sets, 5-7 min rest, 3 sets.
3 groups based on speed: 350 m repeats, average about 1:09 for me. 8 times.
10x100m repeats, must stay consistent. averaged 15.9 sec.
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