As mentioned last week, pushing up the time at tempo another little squeak to 22 minutes with the usual 50% recovery time. Its going to be a pyramid session with a tough 8 minutes at tempo in the middle. Roisin will be taking the session this week.
Session
Easy warm-up either the run from the Straight Road or get to the industrial park early and get a warm up lap in.
6 x 60m strides
Main Set
1 minute at tempo 30s recovery jog
2 minutes at tempo 1 min recovery
4 minutes at tempo 2 minutes recovery
8 minutes at tempo 4 minutes recovery
4 minutes at tempo 2 minutes recovery
2 minutes at tempo 1 min recovery
1 minute at tempo
Easy cool down
Usual arrangements, meet at the carpark on the city side of the Kingsley Hotel at 6:30pm or in the Business and Technology Park on the Model Farm Road at 6:50pm. Please try to wear some Hi-Viz clothing.
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