Track or Ride

Track or ride tomorrow.  Ride leaving from 14th st ferry at 540am.
Hi everyone,
We just finished another block of 5 weeks of hard track workouts, so tomorrow we’ll do “The Flusher”. This particular workout is meant for recovery, but that doesn’t mean it is easy. I’ve just found that it promotes muscle recovery and sets us up for another 5 weeks of pushing it on the track. So here is the workout:
Warmup: Jog to track; drills on infield
Set 1: 1 x 1600 @ 10K; 90s rest
Set 2: 100-200-300-400-300-200-100 @ 5K; 15s between, 90s after set
Set 3: 2 x 800 @ 10K; 200m jog between
Cool Down: Jog back to Hoboken
Meet at 9th & Park at 6:00am or at the track for a 6:15am start. See you then.