Monday February 8, 2010

20 minutes steady state
18, 20, 22, 24
20, 22, 24, 26

Then
15 minutes continuous piece with controlled ratings
@22 for 5 minutes (5K+8)
@24 for 5 minutes (5K+6)
@26 for 5 minutes (5K+4)

Cool down 5 minutes

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