Thursday, April 1, 2010

 

wednesday March 31, 2010

10 min warm-up

12 minute piece
rate: 24
pace: 5k +6

rest 3 minutes

8 minute piece
rate: 26
pace: 5K +4

rest 3 minutes

6 minute piece or 3 min at 28 2K +3
rate 26
pace 5K +2

cool down

posted by Duncan PERMALINK
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