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FRIDAY 10.14.2011: B SHORT INTERVALS DAY 2 WEEK 8
Endurance:
Max Effort Hill Sprints “At Speed”
Row (SS Thu): 10 x 30 seconds max effort, rest 2:00 between each rep, damper setting is athlete’s choice
At Speed: come into each rep at full speed to maximize 30 seconds. For example, a runner could use a 10-15m “build up” to begin hill sprint at speed.
Post sport and distance or watts to comments.


05:00.0 1678m 41spm 01:29.3/500m

00:30.0 177 46 01:24.7
00:30.0 174 44 01:26.2
00:30.0 177 44 01:24.7
00:30.0 169 38 01:28.7
00:30.0 168 44 01:29.2
00:30.0 166 42 01:30.3
00:30.0 167 40 01:29.8
00:30.0 162 40 01:32.5
00:30.0 159 38 01:34.3
00:30.0 161 40 01:33.1

Warm-up
5 minute row: 1241m, 02:00.8/500m

Cool-down
5 minute row: 1072m, 02:19.9/500m