Tuesday, January 12, 2010
Friday January 15, 2010
Warm-Up 10 min
1:20 ON, :40 sec OFF
x 10
Pace 5K pace @ 26 rate
15 strokes ON, 20 strokes OFF
x 5
rate 30-34 gradual build up to maximum power (that you could not hold for a minute)
This must be absolutely unsustainable. (looking to really max out heart rate and muscles).
cool down for 3-5 minutes
1:20 ON, :40 sec OFF
x 10
Pace 5K pace @ 26 rate
15 strokes ON, 20 strokes OFF
x 5
rate 30-34 gradual build up to maximum power (that you could not hold for a minute)
This must be absolutely unsustainable. (looking to really max out heart rate and muscles).
cool down for 3-5 minutes
posted by Duncan PERMALINK 
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