Day 1) Warm up 15’, 3’ rest, 2 x 10’ (at 20’ R24 test split) +2” @ R30+
Day 2) Warm up 15', 3' rest, 12' R30 at 20'R24 test split, rest 5', 12' at R28/30/32 (7' R28 at 20' R24 + 4" / 3' R30 20'R24 + 2" / 2' R32 20' R24 split
Day 3) if there is a chance to go on water, then 1 x 2000m R30 spinning
-- Edited by Administrator on Sunday 14th of October 2018 10:22:01 PM
