July 11th- H+P Cycling TT #2 (7:00pm)
July 30th– H+P Trackfest is BACK
August 15th- H+P Cycling TT #3 (7:00pm)
H+P FULL VOLUME WORKOUT (Summer Block 2 Week 4 of 7)
Week 2 of our bigger build…let’s go!
2×12′ with 3-5′ easy in between
- First 8′ @ 10K effort, next 4′ @ 5K effort
Marathoners: Start or end with 12′ @ HMP and slow down the other reps by 5-15s/K
15′ WU jog
2 laps of jog the corners, stride the straights
2x3K with 800m recovery as:
- First 2000m @ 10K effort into 1000m @ 5K effort
- Start with 3K tempo @ HMP (fine to do at the end as well if you want to workout with others).
- Take 5-15s/K off the speed in the other 3K reps