December 27th, 2007

4 x 2000m @ 77-78 pace w/ 1min rest
8 min full recovery
8 x 400m cutdowns w/ 2min rest (72,71,70,69,68,67,66,65)

• 2K = 75, 79, 79, 79, 78 = 6:29
• 2K = 78, 78, 78, 78, 78 = 6:30
• 2K = 77, 79, 78, 77, 78 = 6:29
• 2K = 76, 79, 79, 79, 76 = 6:29
   
• 400s = 70, 69, 69, 67, 67, 66, 66, 66