Afternoon run in the sun (Not!!!)

Type of run: long moderate run & set of 2x300m + 100m
Total time: ~ 1hr 5 min
Sets:
35 min warm up

1st 300m
48 seconds
1st adj. 100m
16 sec

full recovery 2 laps

2nd 300m
48 seconds
2nd adj 100m
14 sec

1 mile cool down on track 7:30 mins

Final cool down run back home 11 mins

Description: Ran on Oak to Sunrise to Sunrise Mall, McDonald's where I punished the toilet! Then continued on to the High School. Then did my set did mile cool down. then decided to run back home. On the cool down I focused on form and foot strike(its turned out being a fast cool down). I was very comfortable though.