February 25 @ 7:30 pm - 8:30 pm
DUNCAN, PAUL, STEVE AND NICK
1 mile warm up/ Random efforts of between 1 minute and 6 minutes with 50% effort time recovery/ regroup.
Total effort time of 18-20 minutes/ 1 mile cool down.
Using the Winter time trial route
River view road 18 x 20s up 45 down, 2 x 5 mins (2 min jog) on mile loop
Fartlek 5-6x(370m/130m jog), 5-6x(310/190m jog)