23-09-2015, 10:07 AM
no no . the article may be there but it was not written by TheEd 
we will roll you back slowly
you should do the following session Thursday
1 x 2k @ 10k pace (do not go faster)
Rest 2 to 3 minutes
then
2 x 1k @ 5 to seconds per k quicker than the 2k (do not go faster)
then report back
on we go
TheEd
ps.. hope session goes well & relaxed
we will roll you back slowly
you should do the following session Thursday
1 x 2k @ 10k pace (do not go faster)
Rest 2 to 3 minutes
then
2 x 1k @ 5 to seconds per k quicker than the 2k (do not go faster)
then report back
on we go
TheEd
ps.. hope session goes well & relaxed