BAD Weather

Hello Team,

As you are aware we have bad weather. We are cancelling today’s practice and bike ride. Please do the following on your own.


Warm up:

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

Main Set:

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.

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