Friday Oct 12, 2012 Coach Duncan

Warm -up 10 min
4′, 3′, 2′, 1′ @ 18, 20, 22, 24

3K at 24 rate
rate 5K +4

1:20 ON, :40 OFF
x 8

10 on, 10 Off
x 10
Max power at 28

cool down

Leave a Reply

Your email address will not be published.