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Track Training on Rollers

ShavedlegsShavedlegs Posts: 310
I'm thinking of doing a version of the HOP to help me train for Herne Hill Good Friday Meet.

I've failed to find at specific roller/track training advice. So I plan to do 150 sec at 90rpm followed by 30 secs at 100rpm repeated for the whole hour.

I'll be running 48/14 as Herne Hill is a 450m track and my only hope is to get a lap up as I know I can't out sprint many of the competitors.
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