Workout for Wednesday August 1, 2007

Warm-up 10 – 15 minutes.

2:00 ON, 30 seconds OFF x 5
Rate: 24
Pace: +2, +4 (5k Pace)

3 minutes Paddle

2:00 ON, 1:00 OFF x 5
Rate: 26
Pace: 5K, +2 pace

cool down

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