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12222009 Duration Instructions _minsec_ 1000 Warmup 100 One

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									12/22/2009
 Duration    Instructions
 (min:sec)
   10:00     Warmup
    1:00     One Legged Pedaling - Left
    1:00     One Legged Pedaling - Right
    1:00     One Legged Pedaling - Left    Created by
    1:00     One Legged Pedaling - Right   Coach David Ertl
    2:00     Two legged warmup             www.CyclesportCoaching.com
    2:00     Hard interval
    1:00     Moderate recovery period
    0:30     Hard interval
    0:30     Moderate recovery period
    2:00     Hard interval
    1:00     Moderate recovery period
    2:30     Hard interval
    2:00     Moderate recovery period
    1:00     Hard interval
    0:30     Moderate recovery period
    1:30     Hard interval
    1:00     Moderate recovery period
    1:30     Hard interval
    2:30     Moderate recovery period
    2:00     Hard interval
    3:00     Moderate recovery period
    1:00     Hard interval
    0:30     Moderate recovery period
    1:00     Hard interval
    0:30     Moderate recovery period
    2:30     Hard interval
    2:30     Moderate recovery period
    1:30     Hard interval
    2:00     Moderate recovery period
    1:30     Hard interval
    0:30     Moderate recovery period
    2:30     Hard interval
    2:00     Moderate recovery period
    2:00     Hard interval
    2:30     Moderate recovery period
    1:00     Hard interval
    0:30     Moderate recovery period
    0:30     Hard interval
    1:00     Moderate recovery period
    0:30     Hard interval
    0:30     Moderate recovery period
    3:00     Hard interval
    5:00     Cool down

								
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