Focus for the day was on HR recovery as a key measure of cardiovascular health. Baseline measure is a 1-min recovery starting from ~85% of max heart rate. 20bpm is ok, 30-40 is good, 50 is world class.

2-mile warm-up (to Franklin/Columbia)
5x800m repeats on track. After first one, measure your standing 1-min HR recovery. For next 4, walk slowly after the 800 until your HR recovers by 30bpm.
1.2 mile cool-down (Gimghoul loop)
Finish with 5-min stretch

COT: Recap on HR recovery and what you're looking for (above). Analogy for many things in life and the benefits of pushing to a point of discomfort to make yourself and those around you better.