Warmup

6x2000m with 2 min rest
2:10, 209.5, 2:09.0, 2:08.5, 2:08.0, 2:03.8
Rest meters 880

1st 1000m at 20
2nd 1000m at 22

3x20 minutes with 5 minute rest between
2:10.0 @ 20, 4614 meters
2:08.0 @ 21, 4687 meters
2:07.3 @ 23, 4712 meters

2x5000m with 6 minute rest
1st one at 2:13.0
2nd one at 2:11.9
Didn't do the third because stomache was bothering me &…

6 x 2,000m with 2 minute rest

2:10.2, 2:10.0, 2:09.8, 2:09.5, 2:08.7, 2:07.6

1000m at 20
500m at 22
250m at 24
…

@ 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