Friday February 24, 2012 February 24, 2012UncategorizedDuncan Intense Interval Workout: 10 min Warm-up: )4′, 3′,at low, but strong pace. then 3-4 10 stroke pieces at 26-28 full pressure). 12 x 1 min (1 minute rest in between) Aim for a few seconds below 2k pace if possible Rate – 26 to 28