1k warm up
600m + 300 easy jog + 300m + 200m easy jog. Did this four times for 3.6k of quality.
3 X 100m in 18 sec.
1 X 200m in 37 sec.
I nailed the times for the 300's, but was a bit slow for the 600's. Next time I do this, I'll have to do a better job with the 600's, and reduce the 200m jog after the 300. I think there ended up being too much rest, reducing the time my body was in the VO2 max zone.