Warm-up 10 minutes

2 x 2,500 meters

#1. 2,500
pace 5K-2
rate 26

#2 2,500
Look at average of 1st piece and begin at 18 (+8 over average of 1st piece)
500m at each rate 18 (5k +8, 20 (+6), 22 (+4), 24(+2), 26 (5k), 28 (5k-2)

30 Jumpies