Wednesday January 11, 2012

15m warmup (start at rate 18, 5K+14 for 5 minutes. After that, increase the rate and pace by two spm/beats every 2m)
6x3m on, 1m off, changing pace and rate every minute:
1m 20 (5K+8)
1m 22 (5k +6)
1m 24 (5k+4)

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