Tomorrow we are going to be meeting out of Lee Vista and 436. Meeting at 7:00 am and rolling out at 7:15 am. Tomorrow is going to be a brick workout.
warm up: 15 min easy spin
7 miles at race pace effort followed by a 2 mile run as building to your tempo pace. The last half of mile should be at tempo.
5 min easy spin between each set.
10 min easy spin