As mentioned earlier in the week I will not be there this evening. I am hoping you will all play well with others and get this w/o up on a board. Maybe we could designate Alan to be the whip cracker this time??
300 3-5-7 per 50m
6 x 300m descend times 1 - 3; build pace each 300 4 - 6. 10 sec rest
8 x 50 sprint on the 1.30
200 IM ez
We have the bike room booked so feel free to use it if you want to get a spin in.......although with this nice weather it might be preferable to get in a nice ez run afterward.
Have fun and drop me a line if you have any questions.