Rest 5-10 minutes then:
1k at 5 seconds faster than race pace. You must get to that pace in 3 to 4 pulls. Once you can't hold the pace, stop and rest 1 min, then begin again until 1k is completed.
I messed up and rested 2 minutes in the 1k segment. I dont think it would have mattered as i had very little to go.
Did much better than last week.
|The Red Brigade|