Friday January 8, 2010

Warm-up: 10 min steady state with 3 10 stroke kickers to get heart rate and power up.

1:20 ON :40 secs off
x 5 @ 5K pace (-2)
Rate: 27

:40 ON, :20 Off
x 10 @ just over 2K pace
Rate 29-30

5 min Cool Down steady state

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