with the coaches at 22

2:19.7 @ 20
2:16.9 @ 19
2:13.9 @ 19
2:12.0 @ 19
2:08.2 @ 22

@ 22

@ 21

@ 21

@ 20

2:12.4
2:12.2
2:13.1
2:12.2
2:06.7
At 22 with Chris and Rachael

with Madison
1:56.5 at 33
2:05.8 at 32
2:08.5 at 30
2:03.2 at 31

3x20' with 2' rest
With team. Easy steady state of 2k'ish + 15 sec

10'
11'
10'
11'

at 42

Was suppose to do a 10k but wasn't feeling it

Warmup

5' on, 1' off
4' on, 1' off
3' on, 1' off
2' on, 1' off
1' on, 1' off

2k at 2:07.1
2k at 2:07.0
2k at 2:06.3
Each at 22 SPM

3 x 10 minutes at 21 SPM

1st at 2:07
2nd at 2:06
3rd at 2:05

Sick
3x10m with chris
2:12.9
2:07.8
2:07.1

24 SPM with chris

10' on, 1' off
9' on, 1' off etc

Rest meters between intervals

2nd piece.. broke it into 3 section. Hard AF. Super consistent splits though

45 sec on, 45 sec off x4
60 sec on, 60 sec off x4…

90 sec on, 90 sec off x4
60 sec on, 60 sec off x4
45 sec on, 45 sec off x4
1st piece