Wednesday, December 16, 2009
Monday December 14, 2009
warm-up 10 minutes
1 x 30 minute (performance piece for amt of meters in 30')
rate: 26-28
pace: as hard as you can maintain for 30' (5K +4)
Try to be as close to your 5K pace as possible (4-6 seconds is about right)
1 x 30 minute (performance piece for amt of meters in 30')
rate: 26-28
pace: as hard as you can maintain for 30' (5K +4)
Try to be as close to your 5K pace as possible (4-6 seconds is about right)
posted by Duncan PERMALINK 
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