Tuesday, September 23, 2008
Monday September 22, 2008
45-75 min Steady State
Rates: 18, 20, 22, 24
Pace: +17, +15, +13, +11 (over 5K pace)
Pace: +23, +21, +19, +17 (over 2k pace)
The last 10 minutes of the workout can be 10 strokes ON, 10 strokes OFF at 28 (no higher) at FULL pressure. Try to reach 2k pace or better for each of these.
Rates: 18, 20, 22, 24
Pace: +17, +15, +13, +11 (over 5K pace)
Pace: +23, +21, +19, +17 (over 2k pace)
The last 10 minutes of the workout can be 10 strokes ON, 10 strokes OFF at 28 (no higher) at FULL pressure. Try to reach 2k pace or better for each of these.
posted by Duncan PERMALINK 
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