For total time:

3rds – 

Run 400m

3 CL (225/155)

*Rest 1m

3rds – 

Run 300m

6 PCL (135/95)

*Rest 1m

3rds – 

Run 200m

12 HPCL (95/65)

“You can’t build a reputation on what you are going to do.” – Henry Ford