3x15 minutes with approx 10 min rest
1. 2:07.4 at 23
2. 2:06.9 at 23
3. 2:06.1 at 22

3' at 20, 6' at 22, 3&#…

5 x 5 minutes at 26 SPM
2:03.0 .. 1220
2:00.9 .. 1241
2:00.9 .. 1241
2:00.4 .. 1246
1:59.3 .. 1257

Warmup

1st 10 min piece average 24 SPM

2:06.5
2:07.1
2:05.2
2:03.7
2:02.6

Started the 2nd 10' min piece and died .... wasn't into the rhythm. Wasn't out of breathe

2' at 2:06.8
2&…

1' on, 1' off
Avg 29

1:52.7, 1:52.7, 1:52.7, 1:52.7, 1:52.7, 1:52.3, 1:52.3, 1:50.7

1' on, 1' off
Avg 29 SPM

1:52.7, 1:53.6, 1:53.2, 1:53.2, 1:53.2, 1:52.3, 1:53.2, 1:52.7

Cool down ... to get to 100,000 for charity challenge

2 x 5 minute with 3' rest
1:59.5
2:10.0 ... lost the 1:59 average on the final minute

Warmup

45 seconds on, 15 seconds off x 10
1:55.9, 1:55.9, 1:56.5, 1:55.9, 1:55.9
1:55.3, 1:55.3, 1:55.9, 1:55.3, 1:53.6

Cool down .. 2:10.4, 2:10.0, 2:06.5 at 22

Warmup .. 2:11.4, 2:11.0, 2:07.4 at 22

2:08.8
2:07.2
2:07.9
2:06.6
2:06.4
2:05.9

2' on, 1' off x 6 ... 10 minute rest .. repeat
1st set was 1:59.8 avg.
2nd set was 1:58.3 avg.
30 SPM

4x10' with 4' rest
1- 2:06.1
2- 2:05.9
3- 2:05.8
4- 2:05.7

4x2k with 7'
4th

2:05.7 at 27
2:05.8 at 27
2:06.0 at 26
2:00.0 at 26

4x2k with 7'
3rd piece

2:05.7 at 25
2:04.6 at 27
2:04.9 at 29
2:00.1 at 30

4x2k with 7'
2nd piece

2:07.4 at 26
2:06.3 at 27
2:04.7 at 26
2:01.9 at 26

4x2k with 7' rest

2:08.2 at 24
2:05.5 at 27
2:06.5 at 28
2:00.8 at 29

1345m... 6:01
3531m... 15:01.4
446m... 1:51.3

1' on, 1' off with team at 30

1:54.5
1:51.9
1:51.1
1:49.4
1:48.6