WU: Spend the first 60' warming up.
MS: The next 80' is (20' LT, 5' recovery, 15' LT, 10' recovery, 10' LT, 15' recovery, 5' LT). Final recovery is 40' at an average effort - not hammering, not spinning freely either.
This is part LT, part pacing. I want you going hard during the LT sessions, but I want each progressively shorter LT section at a faster pace than the last. LT is around race pace.
WU: 400 warm up (wu). 8 x 50 on 15 sec rest.
MS: 1000 yd TT (time trial) for time.
This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.