wu then speed which was 9 repeats. start at 300m (90sec rest between) and do as many as you can until you fall off pace (goal 800) by more than 2 seconds. then move down to 200m. if you fall off, move down to 100m. did 7x300m and my goal was 56, meaning i can't hit a 59. but we added 2sec for wind adjustments. so really the goal was 58 and i couldn't hit a 61. times were anywhere from 57-59 and the last one (off pace) was around a 61. 2x200m were 39 and 37 so right on. abs and hips.