5 Feb 12: AR+CFE

Run (SUN): 5M @ 90% of 10k TT pace

Follow with Active Recovery.

Active Recovery:

This can and should be done the day of races, after T/TT efforts, and/or after intervals as needed.

3 sets with light to medium weight of:

GHD Sit ups, 15 reps (extend knees aggressively) (sub sit ups)

GHD Hip Extensions, 15 reps (sub super-mans)

KB/DB Swings, 15 reps (sub anything you can find to swing should weight <40)

Bench Press, 15 reps (Dips, Push ups “hands release”)

Pull ups, 15 reps (Rows)

Remember, this is a recovery tool and is not a timed workout.