Workout for Wednesday January 2, 2008

Warm-up:
10 minutes: arms, back, 1/2 slide, full slide drill then 8 minutes at 24 & 26 3/4 power (+8 over 5k pace)

5,000 meter piece alternating between 24 (+6) and 26 (+4) every 500 meters.

cool down at steady state for 5-10 minutes

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