yeah, I only saw him short because of work and training, but a nice guy.
5x1000 5x200 30sec between 1000 and 200 3 min between 200 and 1000
3.38, 3.33, 3.31 3.34 3.27
17 min warmup
10min (1min fast one slow) in the fast part we had to jump over the hurdles if we passed them in the slow parts not, there where two hurdles on the track.
5min relaxed run on the midfield
10min same as before