Sunday, 30 March 2014

Sunday Endurance

Warm up
10 mins easy jog/ride
10 mins hip/ankle mobility
10 mins building up tempo

then rest for 5 mins

Pick one of the following

Bike 15km @85% 20km pace

Run 5km @85% 5km pace 

NB - if you don't have these find them and post your times

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