@ 2:10.0, 23 avg spm
3,000m at 22
3,000m at 24

2:06.8 @ 26
2:06.9 @ 26
2:08.6 @ 25
2:07.4 @ 24
2:04.9 @ 26

with Kenya for her first 5k test

4x10 min with 4 minute rest
2:06.4 @ 22
2:06.2 @ 22
2:16.0 @ 21
2:05.3 @ 24
16 minutes of rest, 1679 meters

with Rachael at PhilaU

6x500 meters w/1 minute rest

2:05.1 @ 24
2:02.9 @ 24
2:01.1 @ 24
2:00.2 @ 25
1:59.0 @ 25
1:58.1 @ 25
778 r…

@ 41

@ 42

Started at a 5k. 3k meters into it, I turned off the screen without a thought.

It was consistent at 2:05.0 @ 24

8 x 1000m .. average 2:05.9 @ 23 .. rest was 955m
2:07.0 @ 25
2:07.0 @ 23
2:07.0 @ 22
2:06.9 @ 24
2:07.0 @ 23
2:0…

Piece #2 ... 2 x 12 minutes with 3 minute rest at a 20/21

Piece #1

2:08.0 @ 24,
2:07.9 @ 24
2:08.5 @ 24
2:12.1 @ 22
2:06.7 @ 24

@ 36

Started for a 30 min but forgot fan and wasn't feeling it

2:07.9 @ 22
2:06.0 @ 22
2:22.1 @ 21
2:08.8 @ 23

2:13.5 @ 18
-------
2:16.9 @ 18
2:15.0 @ 18
2:12.9 @ 18
2:12.9 @ 18
2:13.0 @ 19
2:10.6 @ 21 (did 4', 3&#…

2 minutes on 1 minute active rest @ 25 SPM average
2:00.4 @ 27
2:03.4 @ 25
2:02.6 @ 25
2:04.7 @ 25

Warmup at 23 SPM

6x1000m with 3 minutes rest
@ 22 - 2:08.0
@ 24 - 2:07.0
@ 26 - 2:06.0
@ 22 - 2:08.0
@ 24 - 2:07.0
@ 26 - 2:04.5

2:19.8 @ 19 --- average
2:36.9 @ 18 .. had to stop part way and change music
2:17.0 @ 20
2:17.0 @ 20
2:16.0 @ 19
2:12…

4 x 2k with 1 minute rest
average 2:14, total 35:44
8:40.0 at 2:10 @ 23
8:40.1 at 2:10 @ 22
9:35.7 at 2:24 @ 19
8:48.…

10k, 2:19.1 @ 20 SPM

2x4k .. unstructured rest in between
1st at 2:15.6 @ 16, 17:03
2nd at 2:15.2 @ 17, 18:02

Avg = 2:17.2 @ 20 spm ... 2:21.1 @ 19, 2:16.6 @ 20, 2:18.6 @ 19, 2:13.3 @ 22 .. workout during lunch

2:16.7 @ 21
2:13.2 @ 19
2:13.8 @ 18
2:08.4 @ 21