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Cycle 2 cont … |
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6.3.11 |
13.3.11 |
20.3.11 |
27.3.11 |
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Warm
Up |
Warm
Up |
Warm
Up |
Warm
Up |
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18
mins easy |
15
mins easy |
15
mins easy |
15
mins easy |
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Mixed
warm up |
Mixed
warm up |
Exercise
stations |
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exercises |
exercises |
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Main
set |
Main
set |
Main
set |
Main
set |
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"Stand
and deliver - it’s |
"Lamp
post fartlek" |
"Pyramid
AHU " |
"Ice
Hockey Special" |
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the
hill at Spinneys" |
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3
x full loop |
500m
loop x 6 |
400 |
4
x 100 |
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Jog
1 lamp post |
500 |
4
x 150 |
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3
min rest |
med
pace next |
700 |
4
x 200 |
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fast
third |
900 |
4
x 150 |
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3
x full loop |
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700 |
4
x 100 |
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500 |
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400 |
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1.5
min rest |
1.5
min rest |
1.5
min rest |
1.5
min rest |
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between
repeats |
between
repeats |
between
repeats |
between
repeats |
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Loop
at Intercon |
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ramp
on way back! |
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Warm
down |
Warm
down |
Warm
down |
Warm
down |
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10mins
easy |
10mins
easy |
10mins
easy |
10mins
easy |
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Stretch |
Stretch |
Stretch |
Stretch |
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