Sprint 100m rest 90 seconds 10 times.
I did this one at home so sometimes I was running up hill and sometimes down. I stayed pretty consistent slowest was 15 something (up hill) fastest was 12 something (down hill of course) I just don't have that extra gear I used to. I did not even break into the 11's running DOWN hill. On the bright side, I am in my mid thirties and sprinted 100m ten times and did not pull anything.
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