Wednesday, March 7, 2012 WO by Candace

15m warmup (first 5-6 minutes building to 2K+22), after that- 
4m @20 2k+20-22- 
3m @22 2k +18- 
2m @24, 2k +16- 
1m @26, 2k +14

Main workout: 7x3m on, 1m off. Change rate and pace each minute.
(2) – 1m@20(2k+16), 1m@22(2k+14), 1m@24(2k+12)
(3) – 1m@22(2k+14), 1m@24(2k+12), 1m@26(2k+10)
(2) – 1m@24(2k+12), 1m@26(2k+10), 1m@26(2k+8)