[workout]
message\1\text=”Squash Ghosting session. Hard steady ghosting, mixed up with 10 second bursts of flat out speed. ”
message\1\timeinterval=10
message\2\text=”The Bursts should be deep lunges, as if under pressure. ghosting is for 15 minutes, then 3 sets of ”
message\2\timeinterval=15
message\3\text=22 sprints to finish. Get ready.
message\3\timeinterval=20
message\4\text=Go
message\4\timeinterval=30
message\5\text=Go fast burst.
message\5\timeinterval=90
message\6\text=stop. Back to hard steady
message\6\timeinterval=100
message\7\text=fast burst
message\7\timeinterval=160
message\8\text=stop
message\8\timeinterval=170
message\9\text=”fast burst. come on, deep lunges”
message\9\timeinterval=230
message\10\text=stop. Back to steady
message\10\timeinterval=240
message\11\text=fast burst.
message\11\timeinterval=300
message\12\text=stop. now steady
message\12\timeinterval=310
message\13\text=fast burst
message\13\timeinterval=340
message\14\text=back to steady
message\14\timeinterval=350
message\15\text=12 just front corners. Go.
message\15\timeinterval=410
message\16\text=fast burst
message\16\timeinterval=500
message\17\text=back to steady
message\17\timeinterval=510
message\18\text=fast burst
message\18\timeinterval=590
message\19\text=”Back to steady, and thats 10 minutes. 5 minutes left”
message\19\timeinterval=600
message\20\text=12 just back corners. Go
message\20\timeinterval=660
message\21\text=fast burst
message\21\timeinterval=735
message\22\text=back to steady
message\22\timeinterval=745
message\23\text=fast burst
message\23\timeinterval=775
message\24\text=back to steady. Keep pushing. under 2 minutes left.
message\24\timeinterval=785
message\25\text=” last minute. push hard with 16 front corners to finish.”
message\25\timeinterval=840
message\26\text=Stop. 1 minutes rest then 3 sets of 22 sprints with 1 minutes rest
message\26\timeinterval=900
message\27\text=ready in 10 seconds.
message\27\timeinterval=950
message\28\text=Go
message\28\timeinterval=960
message\29\text=30 seconds
message\29\timeinterval=990
message\30\text=”55, 56, 57, 58, 59, 1 minute. 1 minutes rest”
message\30\timeinterval=1015
message\31\text=10 seconds
message\31\timeinterval=1070
message\32\text=Go
message\32\timeinterval=1080
message\33\text=30 seconds
message\33\timeinterval=1110
message\34\text=”55, 56, 57, 58, 59, 1 minute. 1 minutes rest now, then last set.”
message\34\timeinterval=1135
message\35\text=10 seconds
message\35\timeinterval=1190
message\36\text=Go.
message\36\timeinterval=1200
message\37\text=”30 seconds. come on, keep pushing”
message\37\timeinterval=1230
message\38\text=”55, 56, 57, 58, 59, 1 minute. Well done. Good effort. Dont forget to breathe.”
message\38\timeinterval=1255
message\size=38