[pursuit] Pyramid of intervals

AO: Pursuit
Q: Bratwurst
PAX: Ghosted (Christopher Brantigan), Flip Phone, Dunkin, Damascus, Paper Jam, Bottlecap
FNGs: None
COUNT: 7
WARMUP: follow the leader mosey to avoid the Millbridge Parkway hill. Couldn’t avoid them all, but we eventually found the flat.

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.