[workout]
message\1\text=”Welcome to Thursday’s workout. Today we will do, 45 mins running.”
message\1\timeinterval=5
message\2\text=”The first 30 mins, will be at running pace. Then, finish with the last 15 mins, at tempo.”
message\2\timeinterval=6
message\3\text=”Get ready to go in 15 s. Starting with 30 mins, at running pace.”
message\3\timeinterval=7
message\4\text=Go running. 30 mins.
message\4\timeinterval=35
message\5\text=5 mins gone.
message\5\timeinterval=335
message\6\text=10 mins gone.
message\6\timeinterval=635
message\7\text=15 mins gone.
message\7\timeinterval=935
message\8\text=20 mins gone.
message\8\timeinterval=1235
message\9\text=”25 mins gone. 5 mins to go, then finish with 15 mins, at tempo.”
message\9\timeinterval=1535
message\10\text=”Last 30 s. Get ready to finish with 15 mins, at tempo.”
message\10\timeinterval=1805
message\11\text=Go tempo. 15 mins.
message\11\timeinterval=1835
message\12\text=”5 mins gone, 10 to go. Maintain your tempo.”
message\12\timeinterval=2135
message\13\text=Last 5 mins. Keep going.
message\13\timeinterval=2435
message\14\text=Last 2 mins. Keep going. All the way.
message\14\timeinterval=2615
message\15\text=Last 30 s. Almost there.
message\15\timeinterval=2705
message\16\text=”Time. Well done, good session. Don’t forget to stretch, and warm down.”
message\16\timeinterval=2735
message\size=16