Friday, January 27, 2012
Wednesday January 25, 2012
15 min Warm-Up
5', 4', 3', 2, 1' @ 16, 18, 20, 22(5K+6)
750 m @ 22 Full Power
6 x 1' ON, :40 sec OFF
22, 22, 24, 24, 26, 26
500 m @ 24 Full Power
10 x :20" ON, :40" OFF
Rate: 28 Full Pressure
5 minute cool down at 22 (5K+10)
5', 4', 3', 2, 1' @ 16, 18, 20, 22(5K+6)
750 m @ 22 Full Power
6 x 1' ON, :40 sec OFF
22, 22, 24, 24, 26, 26
500 m @ 24 Full Power
10 x :20" ON, :40" OFF
Rate: 28 Full Pressure
5 minute cool down at 22 (5K+10)
posted by Duncan PERMALINK 
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