Friday, August 31, 2012 WO by Coach Rob September 14, 2012UncategorizedDuncan 4x 7 min (3:30 rest) #1 – warm up – 5k+10 (22) #2 – 5k+5 (24) #3 – 2k+4 (26-28) #4 – cool down – 5k+20 (22)