Tempo Run - Progression ~~~~~

Back to Range Road for more hills!  Start/Finish at "The Abbey".

Short warm-up : 0.5k

Then ...2km very easy with walk breaks

2km normal .... then

2km strong...... 

1km splits :  9:17; 9:33    -    11:17; 9:17    -   7:36;  7:43

AHR  74%-93% of max.

TE 2.2