Any intense trainer workouts?



Just wondering if anybody out there had any punishing workouts that they would like to share
Mook. Use this URL to pick a program. It's based on the Argus in Cape Town. A 109km road race and the the winning time is around 2h38. For us, the "Normal" guys, a 2h59 is the target. Doing a sub3 on this is better than "winning" the damn thing.
It's normally held the second Sunday in March. So you have to adjust your days from this program. Good Luck ;D ;D ;D ;D