[workout]
message\1\text=Welcome to Friday’s workout. Today we will warm up with 5 mins walking.
message\1\timeinterval=5
message\2\text=”Then we step it up with 35 mins running. Get ready to go in 15 s. 5 mins walking, to start.”
message\2\timeinterval=6
message\3\text=Go 5 mins walking.
message\3\timeinterval=30
message\4\text=Last 15 s. Get ready for 35 mins running.
message\4\timeinterval=315
message\5\text=Go running. 35 mins.
message\5\timeinterval=330
message\6\text=5 mins gone. Keep it steady.
message\6\timeinterval=630
message\7\text=”10 mins gone, 25 to go. ”
message\7\timeinterval=930
message\8\text=”15 mins gone, 20 to go. Doing well. Keep going.”
message\8\timeinterval=1230
message\9\text=”20 mins gone, 15 to go. Keep it steady.”
message\9\timeinterval=1530
message\10\text=Last 10 mins.
message\10\timeinterval=1830
message\11\text=Last 5 mins. Not long to go.
message\11\timeinterval=2130
message\12\text=Last 2 mins.
message\12\timeinterval=2310
message\13\text=Last 30 s. Almost there.
message\13\timeinterval=2400
message\14\text=”Time. Well done, good session. Don’t forget to stretch, and warm down.”
message\14\timeinterval=2430
message\size=14