MONDAY WARM UP: (40 MIN) 300M EASY / 100M ON @ 80% OFF @ EASY X 5 / 300M EASY 30 SECS ON FAST, 90 SECS EASY X 6 MAIN SET: (2,000M TEMPO)...

MONDAY SKI / KAYAK SESSION AM: WARM UP: (4,000M) (500M EASY / 200M BUILD (MAX 90%) X 5 / 500M EASY) 30 SECS ON FAST 90%, 90 SECS EASY X...