Hi all,

Sorry about the delay getting this one out - I've only just recovered
from last weeks, I admit to making myself a little bit sick...

Anyway, now for the new week, we have an easy start, then a big finish...

1) Warm-up 5min feet out at gentle pace, then
30min steady state @ +5 to +7
This should be comfortable, R23-25, completed without too much stress.
Light warm-down.

2) Warm-up minimum 2500m at around +15 with 2 or 3 15str surges to -5
or thereabouts.
Brief rest, stretch, then...
2000m as fast as possible - recommend aiming for -5 to -6 for your
first 1000m then reassessing - if you feel good, go for it, if unsure,
try to hold -5's for the last 1000m.
Warm-down minimum 5min, slow.
Record your time and email to me please.