pine/oak forest first to develop-- needs sun :)
1. warm up fir needles are flat-- warm up 'flat' pace
2. warm up spruce needles have four sides... 4 rounds of 1:15: same resistance, but increasing cadence from 70, 80, 90, and 100.
3. intervals red pines have 2 needles: two 2 min. sets, standing for 30 seconds of that set optional
4. intervals white pines have 5 needles: 5 1 min. intervals with 20 seconds of standing on the minute
5. resistance red oaks-- lobes are round: resistance change over 5 minutes, one minute (rounded lobe) interval is 9/10 (minute 2 mark)
6. resistance white oaks-- lobes are sharp: resistance change over 5 minutes, with one sharp 10 second (sharp lobe) steep climb at the 2 minute mark.
7. Shady trees-- maples!!
5 lobes total, small, tall, tallest, tall, small
depending on time, do ladder sets with that pattern:
red maples are smallest
silver maples are leanest
norway/sugar maples are fattest
8. Cool down-- beech trees.... smooth bark... smooth steady cadence to cool down.
Music is to playlist #4 or #5 I believe-- cool down has Mumford Song 'Wanderer'
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