Thursday October 2nd, 2014 plus “WOW” yesterday’s results!

• 3×350/400 @ 7:30  descend 1-3 pull opt’l

• 175 sprint … faster than 200 time choice @5

• 2×250/300 @ 5:30 descend 1-2 pull opt’l

• 2×175 sprint… faster than 200 time choice @5

• 1×150/200 @ 3:30

• 1×175 sprint … faster than 200 time choice

*** If your 400 time is under 6:00 you should be on the greater distance, if not then the shorter one.

2400-2700 m

Then technique with Keith.