I have the ebook th Cool Impossible, and my copy has this workout for Week 9 Day 3
Day 3 WU: 5–10' building to HRZ 2.
MS: HRZ 2–3. Finish with 5–6 × 10" sprints on flat or hills (mix it up) w/1' RI.
CD: 5' in HRZ 1.
The main set doesn't give the time duration for the HRZ 2-3. Can you let me know what the Main Set duration should be so that I can add this in to my program.
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