1.52.1

Steady Hard Low Drag @ 3.0

Slow start negative splits

2.08.9
2.06.9
2.06.9
2.05.7
2.04.6

4x1000

4 of 4

1.45.7
1.50.0
1.50.0
1.51.5
1.45.2

4x1000

3 of 4

1.46.7
1.49.7
1.50.7
1.50.0
1.44.2

4x1000

2 of 4

1.47.7
1.50.5
1.51.2
1.50.2
1.47.0

4x1000

1 of 4

1.49.0
1.50.2
1.51.0
1.51.0
1.48.0

Steady distance low drag

2.11.8 @ 23spm @ 2.5 drag

2.13.4 @ 22
2.13.0 @ 22
2.11.9 @ 24
2.10.9 @ 24
2.09.9 @…

1.51.4 pace 30spm @ 4.75drag

1.50.0 @ 31
1.52.0 @ 29
1.52.0 @ 30
1.51.7 @ 31
1.51.5 @ 33

Warm up

Fly n die lol

Technique on zero drag

1000 enduro hit

1000 endur hit

1.49.5 @ 33spm @ 4.0 drag

1000 enduro hit

1.49.5 @ 32spm @4.0 drag

1000 enduro hiit

1.48.4 @ 30spm @ 4.0drag

Steady distance 2.07.3 @ 24spm low drag 3.5

2.17.6
2.06.8
2.06.5
2.05.0
2.00.8

10 x 100m racing starts

19.0
18.2
17.3
17.3
17.3
17.2
16.7
16.9
17.1
16.6

Cool down

Sub maximal enduro splits

Low Drag 4 (109)

1.48.4 32 spm
151.4. 30spm
150.6. 31 spm
1.49.3. 34 spm

…

Slow start @23spm
Low drag @ 3.5!!
Ave Watts @ 195

Negative Splits
2.04.0
2.02.9
2.01.3
2.00.9
1.58.…

Cool down
Zero drag @ 24spm