200 - 400 - 600 - 800 - 1000 - 800 - 600 - 400 - 200
60 secs between reps but 90 seconds between 800's and 1000.
Times were : 31, 65, 1:42, 2:22, 3:01, 2:24, 1:45, 65, 27.
200 - 400 - 600 - 800 - 1000 - 800 - 600 - 400 - 200
60 secs between reps but 90 seconds between 800's and 1000.
Times were : 31, 65, 1:42, 2:22, 3:01, 2:24, 1:45, 65, 27.
15:10 to 15:50. Pretty big range, but not too much to go on. If you were hanging on for dear life at the back of a group it would towards the slower range. If you ran them controlled and relaxed, closer to 15:10.
16:10
16:10
Predictor session is 4 x mile off 90 sec recovery