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

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