Hey Guys,

Hope you’ve all had an awesome weekend and managed to fit in some good training as well, and congrats to anyone who raced or did the ipswich 100 mile ride as well.

Tonights session should be great…

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Warm Up – 4km easy

3 x 2000m descending times each lap (eg tony 1.35, 1.30, 1.25, 1.20, 1.15) (paul fyfe 1.55,1.50, 1.45, 1.40, 1.35) or something close to this, about 5sec per lap decrease. At a level you can complete 3×2000m at.
2-3min active recovery between reps

Warm Down – 2km
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Total = 12k

See you all there at 5.30pm.