Wednesday, November 18, 2009
Friday November 20, 2009
2,500 meter warm up
1,000 @ 24 (5k +7)
1,000 @ 26 (5k +4)
500 @ 28 (5K -2)
5 x 1:20 ON, :40 OFF at 5K pace (26-28 strk)
5 x 1' On, 1' OFF at 2K pace (30 strk rate)
8 x 20" ON, 10" OFF (34+ rate)
1,000 @ 24 (5k +7)
1,000 @ 26 (5k +4)
500 @ 28 (5K -2)
5 x 1:20 ON, :40 OFF at 5K pace (26-28 strk)
5 x 1' On, 1' OFF at 2K pace (30 strk rate)
8 x 20" ON, 10" OFF (34+ rate)
posted by Duncan PERMALINK 
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