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July 2010 Intervals - Cycle 1
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4.7.10
| 11.7.10
| 18.7.10
| 25.7.10 |
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Warm Up
| Warm Up
| Warm Up
| Warm Up |
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15 mins easy
| 15 mins easy
| 13 mins easy
| 13 mins easy |
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Exercise stations
| Mixed warm up
| Steps & ramp
| Exercise stations |
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| exercises
| 6 x repeats
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Main set
| Main set
| Main set
| Main set |
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"Ice Hockey Special"
| "Bakers dozen"
| "Matt Centrowitzs 10k
| "The little rectangle" |
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| race prep"
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4 x 100
| 13 x 250
| 800m/20sec faster
| 4 sides |
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4 x 150
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| 800m/10sec faster
| 3 sides |
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4 x 200
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| 1800m/at 10k pace
| 2 sides |
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