10 min at
mailto:4’3’2’1@16, 18,20,22
5 x 2′ ON, 1′ OFF
First 2 at 22 (5K +4)
Third piece at 24 (5K+2)
Forth and Fifith piece at 26 (5K-2)

5 x 1′ ON, 1′ OFF
rate 28-30
2K pace

Cool down