These two aerobic sessions focused on building capacity through holding faster paces over longer time. The morning session was there to prepare for the distances as well as the speed of the afternoon workout . . .
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What target mixed in sets build/ neg.-split / sprint in the morning main set?
With the morning session, our goal is to prepare and set up the aerobic paces for the afternoon workout. So with the short speed sets before the “longer”, we activate those “systems” before trying to build, hold and even increase speed.