Complete the following runs, resting the amount of time to complete the run just done ie. work to rest ratio 1:1

• 200m @ 20km/h
• 400m @ 18km/h
• 600m @ 16km/h
• 800m @ 14km/h
• 600m @ 16km/h
• 400m @ 18km/h
• 200m @ 20km/h

then immediately afterwards do 111 sit ups