Wednesday, September 12, 2012 WO by Coach Rob & Ted

7:30am Workout

6×6 min

1 min rest

“3,2,1”

3 min @16, 2 min @18, 1 min @20– (pace 5k+16 to start)

#2 — start at 18

#3 – start at 20

#4 — start at 22

#5 – start at 18

#6 — start at 22

Cool down

11:30am Workout

5 x 5 min on 3 off

1. 1 min at 18spm 5K + 12, 1min 20, 1min 22, 1min 24, 1min 26

2. 24 spm 5K + 4

3. 25 spm 5K + 2

4. 26 spm 5K

5. 24 – 26 spm 5k to 5K + 4 depending on how hard you want to work

stretch

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