rogue leader...

[John]

@hornblower

I know a bit more about what max does with his guys. a sample track workout someone mentioned went something along the lines of 3x150 at 100%, followed by 600/500/400/300/200/100 at a slower speed (don’t know what intensity), then a couple of warmdown runs. I hear he pushes his guys pretty hard.

:eek: YIKES 450 speed & then 2100m of even tempo (<75%) is brutal.