Wednesday September 22, 2010

Warm-up 10 minutes

3 x 7 minutes with 3 min. rest

1st 2 minutes at 5k+4, then 1 minute each at 5k, 2k, 5k, 2k, 5k pace.

Rate: 5k pace at ~26, 2k pace at ~ 28/30.

Cool down

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