Did a Wolverine type workout @ 16 SPM to keep low in the UT2 range and checked with nose breathing.

Did the PP Pyramid

Target 1:48.7

250 / 1:48.2 / 30 / 155
500 / 1:48.6 / 30 / 170
750 / 1:48.2 / 31 / 175
1000…

Did a TT workout of 5K on PP

Did 3 L4 200 10 minute rows with 25 minutes of lighter recovery rows.

Did PP 5 X 1500

1:58.0 / 28 / 162
1:58.1 / 28 / 170
1:57.8 / 27 / 172
1:57.9 / 27 / 174
1:55.6 / 27 / 177

1…

Had to do 20 minutes on the stepper too. Did a slower recovery day with Kettlebell training (not too much) and weights.

Did an L4 workout from Wolverine. Tough.

W/U for race

Did a W/U and 8 X 100m sprints.

Did a slow 5K meters just to workout. Big taper from my normal 9K and pace too.

Did the pyramid slower today (with race week). Hit 2:00 for 3000 / 2:00 for 2500 and 1:59 for 2000

Did the PP 4 X 2000 today.

1:59.0 Avg (my goal)

1:59.3 / 26 / 165
1:58.7 / 26 / 173
1:58.8 / 26 / 176
1:59.2 /…