Friday Oct 16, 2009

warm-up 10 min

5 x 1:20 ON, :40 OFF at 5K pace (26-28 strk)

5 x 1′ On, 1′ OFF at 2K pace (30 strk rate)

8 x 20″ ON, 10″ OFF (34+ rate)

Up and Beyond max

Cool Down

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