Hi all,

As promised, after our light week last week, we are back with a vengance...

1) Warm-up minimum 2000m at steady +10 to +15 pace, then...
20min max effort.
This is to reassess your training loads.  If you have been managing
all the ergs set in the preceding 4 weeks and your health is good, you
should expect some improvement.  A good way to approach this ergo is
to do the first 5min @ +0 and then reassess at every 5min mark.  If
you are feeling ok, take it down by 1sec/500m.  All going well, you'll
be doing -2 or -3 over the last 4 or 5 min and score 50-60m further
than last time.  Good luck and please send me your score.  *Don't be
depressed if you have gone "backwards" from your last erg.  It happens
sometimes and is not a cause for panic.

2) Warm-up 1000m feet out, then...
3000m @ +7
3min rest
1500m @ +0
3min rest
750m @ -7
3min rest
Warm-down 1000m @+15
This should be relatively easy but will start to stress your lactate
tolerance a little in preparation for future weeks.

Enjoy, please have your 20min scores to me by the end of the week.

Cheers, Drew