Meet at Paragon so that we can use the track.

Mosey for a mile or so to get warmed up.  Head down to track.

Run a single mile as fast as you can.  The Q used the stopwatch on his phone for all to track their numbers.

Once the fast mile is over, we used the rest of the The Dumpster Fire geography to get in our mileage.

COT and then WAHO!