Tue: 2 x 20’, R18, R 3’ [Set1=20’ R18 @ 2k+22”); Set2=2 x 8’ @ 30” ON R32 @ 2k-4”/30” OFF. R 4’ between pieces.
Thu: WU 20’. 18’ R18 @ 2k+22”, R 3’. 3 x 5’ (3 Sets=15” ON Open rate, full pressure/15” OFF) R 5’ between sets.
Sat: WU 4K. 4 x 1000m R24, SxS. Technical row.
