July 4

Run

Regeneration Run

VDOT O2 - E pace / MAF (180-age) / 3:3 NB

Ultra: 12k

Marathon: 10k

MidDistance: 8k

Cash Out: 30 Second Jog, 90 Second Sprint, 60 Second Jog, 90 Second Sprint, 90 Second Jog, 90 Second Sprint, 60 Second Jog, 90 Second Sprint, 30 Second Jog, 90 Second Sprint