9 pax descended upon the Martin MS parking lot at the appointed hour, amidst some unexpected drizzle and a chill in the air.  After last week’s abuse on Horton’s Hill, we ventured back to the track for traditional 45-min pyramid – oval, with only one 800, hence the “no flat-top”.

Warm-up jog around the track for 2 laps with 2 strides on the last two straights.

Circle up for active stretching – Good Mornings x 20, Imperial Walkers x 20, Single-leg deadlift x 10 each leg

Report to the line for the intervals.  All interval work is at R-Pace.  Don’t go out fast on the first 200, you need to be able to sustain the pace for all intervals.

  • 2 x 200 @ R with 200 recovery
  • 2 x 400 @ R with 400 recovery
  • 800 @ R with 400 recovery
  • 2 x 400 @ R with 400 recovery
  • 2 x 200 @R with 200 recovery

Close with COT, name-o-rama, announcements, and prayer requests.

All-in-all, another 4.5 mi workout that pushed us to new levels.

T-claps to the Cotters returning to HiFi after some time off, and to those joining us for the first time – stay with it, you will get faster!   Also, to the regulars for braving the fierce headwind on the home stretch as usual.

Maize took us out in prayer.