Disclaimer
Prayer
Mosey to the track
Warmup:
800m mosey followed by 3 minutes of stretching
Workout:
4 laps of 100m @ 25%; 100m @ 50%; 100m @ 75%; 100m @ 100%
600m mosey
Ten 100m maximum effort every minute on the minute
1600m mosey
Back to the flag
Announcements:
Cheech 10K and Lexington half marathon this weekend
Prayers:
Aging parents