10m warmup (4, 3, 2, 1 ladder, starting at 18spm, 2K+16-18 and working up from there to 2k+6-8).
4x 1:20 on, :40 off,
- 2 at rate 24, 2K+6
- 2 at rate 26, 2K +4
12x 1m on, 1m off
- 1 at 26, 2K+4
- 1 at 28, 2K+2
- 10 between 28 and 32, 2K pace (helping Mike practicing his pacing for Crash B’s next weekend).
Warm down half pressure for 3-5 minutes