Road to what?

[donjon]

Heute noch gepullt

1. hoist Lat pull down 70kg 10/9/8
2. Seated Cable Row: 45kg 12/12/12
3. Chest-Supported Row KH: 20kg 10/10/11
4. Cable Face Pulls: 50 kg 15/15/15
5. Bizepsmaschine: 25kg 12/12/13

[donjon]

Intervalle am Morgen vertreiben Kummer und Sorgen (und die Angst vor dem Hitzetod)

Bahn komplett leer gewesen, das gefällt.

2km warm up at a conversational pace (no faster than 5:10/km), 90s walking rest

200m at 3:35/km, 60s walking rest
400m at 3:45/km, 60s walking rest
600m at 3:45/km, 90s walking rest
800m at 3:55/km, 90s walking rest
1km at 4:00/km, 90s walking rest
800m at 3:55/km, 90s walking rest
600m at 3:45/km, 90s walking rest
400m at 3:45/km, 60s walking rest
200m at 3:35/km, 60s walking rest

1km cool down at a conversational pace (or slower!)

[Höfer]

Schöne Pyramide