Wednesday, November 28, 2007
Wednesday November 28, 2007
Warm-up 10 minutes at 24 (steady cruiser +8)
4 x 5' pieces with 2 minutes rest.
PACE: 18 (+8), 20 (+6), 22 (+4), 24 (+2) 26 (5k)
1) 2' @ 18, 2' @ 20, 1' @ 22
2) 2' @ 20, 2' @ 22, 1' @ 24
3) 2' @ 22, 2' @ 24, 1' @ 26
4) 2' @ 24, 2' @ 26, 1' @ 38
Cool Down.
We are learning to pace ourselves at the 5k pace with rate. These short pieces allow us to maintain technique as we learn to cope with fatigue.
4 x 5' pieces with 2 minutes rest.
PACE: 18 (+8), 20 (+6), 22 (+4), 24 (+2) 26 (5k)
1) 2' @ 18, 2' @ 20, 1' @ 22
2) 2' @ 20, 2' @ 22, 1' @ 24
3) 2' @ 22, 2' @ 24, 1' @ 26
4) 2' @ 24, 2' @ 26, 1' @ 38
Cool Down.
We are learning to pace ourselves at the 5k pace with rate. These short pieces allow us to maintain technique as we learn to cope with fatigue.
posted by Duncan PERMALINK 
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