3X 8:00*

Rest 3:30

*8:00 As Follows

3:00 @ 20 s/m

1:00 @ 28 s/m

3:00 @ 20 s/m

1:00 @ 28 s/m

Pacing:

2K PB Pace +16-18 Seconds @ 20 s/m

2K PB Pace +2-3 Seconds @ 28 s/m

Notes: Using the concept 2, complete continuous, 8-minute reps with rate changes along the way. My pacing was a little too fast for the 3 minute rate 20 pieces - need to spend more time practicing low rate work hitting target paces.