Monday March 5, 2012

2 Options:

40 minute steady state
4′, 3′, 2′, 1′ @ 18, 20, 22, 24
x3
last 10′ segment at
10 on, 10 off @ 26 2K + 2 or faster

Or

3 x 15′ with 4min rest

5′, 4′, 3′, 2′, 1′ @ 16, 18, 20,22 finish at 5K+4
5′, 4′, 3′, 2′, 1′ @ 18, 12, 22,24¬†finish at 5K+2
5′, 4′, 3′, 2′, 1′ @ 16, 18, 20,22¬†finish at 5K+4

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