# Today I have been trained intervals
http://i66.tinypic.com/2h3cvgg.png

# Heating

It is absolutely vital that you properly warm up before you start with intervals. 
Jog for ten minutes followed by about a hundred meters with knee-and heel strikes. 
Stop heating with wood rise run where you increase the intensity slowly over 15 to 30 seconds, so you lie on 85-90 percent of top speed the last five to ten seconds. 
Jog quiet for ten minutes after the interval.

# Regular trip, 30mins + 5 x 100 m climbing run
You'll find a good and steep hill of 50-100 meters. 
You sprinter up while you focus on keeping your back straight and not break too much hip. 
Lift your knees well and pull with your arms.

## So now wondering whether I me to a night out and drinking. 
Meet some friends afterwards and take some beers and stuff. 
I have work tomorrow so i would not be out all night.

# Bon weekend Steemians