Speed Practice with the SanChong Rocket Crew (三重箭歇團)
~ TV Film Crew Edition.

* 38 min warm-up (9k)
* Pursuit sprints. Fast team sprints to catch up with one of 2 slow teams, which are running 200m apart x 4
* 100m dashes with a speed peak at 50m, then slowing down while holding form. x4

Afterwards advance birthday celebrations, a Heineken shower and a TV interview. A good night in the Stadium. :)