THE THANG: 1min+2+3+4+3+2+1 5k pace intervals (equal recovery following each). All but the two 1min intervals were done out and back style where we turn halfway through. Gives everyone a challenge to get back to the same starting spot, not get caught from behind, or try to catch someone in front. Try to keep moving on the recovery with a slow jog / shuffle until your heart rate is recovered.
COT: prayers for Nalli family. Damascus took us out.