750 sprint

30 min recovery

10k at 18 ss race prep

6x500 5r at 33
2k prep

10k at 18, race prep steady state

15k at 21

2x15 3r at 19

2x15 min, at 19 recovery piece

3k, part 2.5, lower back

3x15 min 3r at 18

2/3 of 3x20 3r at 18

250m pyramid at 33

3x20 min 3r at 18

8x500m 3:30r at 34

3x20 min 4r at 17

3x15 min 3r at 18 (last piece not uploaded)

4x2k 5r at 26

3x20 min 3r at 18 (attempting to hold 165 avg hr)

3x30 5r at 18

meter pyramid (petes) ar 2k pace