Monday, December 21, 2009

 

Friday December 18, 2009

2,000 meters
@ 26-27 rate
Pace:+6 over 5K

1,500 meters
rate: 26-27
pace: 1st 500 @ +4, 2nd 500 @ +2, 3rd 500 @ 5K pace

1,000 meters
rate: 26-27
pace: 1st 500 +2, 2nd 500 @ 5K pace

1,000 meters
rate 26-27
pace: 1st 500 @ 5k, 2nd 500 @ -2 (5k)

750 meters
rate 26-27
pace: 250 at +2, 250 @ 5K, 250 -2

500 meters
rate 26-27
pace: 250 @ -2, 250 @ -4

Cool Down

posted by Duncan PERMALINK
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