Friday January 27, 2012

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

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