As you are aware we have bad weather. We are cancelling today’s practice and bike ride. Please do the following on your own.
15 min easy
Include 4 x 30 sec pick ups with 90 secon recovery with 90 sec recovery
7 min moderate pace… slightly faster than your first 15 min.
Total Warm up: 30 min
4 x 5 min at tempo pace with :30 sec jog and 2:30 min jog. Please try and keep the same pace in all of them.
15 min aerobic pace
Cool Down: 5 min easy
If you have time, jump on your bike for an easy 1 hour to 1:30 min easy ride.