W/U for 1000 X 4

PP 4 X 1000

1:49.6 / 27
1:49.3 / 27
1:50.0 / 28
1:53.7 / 27

1:50.6 / 27

Wanted to push it a bit. Pete P…

SS work today. Used the rower seat. Felt great! Avg 22 / 23 SPM too. This was with a quick towel off break included in the time.

Did a PP "Hard Row" today - 5K (no lift today prior)

1000 / 1:58.9 / 25
2000 / 1:59/1 / 24
3000 / 1:59.4 / 24

Felt solid but my butt was sore / chafing. Cut it short by a bit because of that.

WU for 4 X 2000

4 X 2000 (PP W2 D3) Target was 1:57.2, which is PB 5K + .5 sec. I was thinking maybe even 1:57.5 to be safe as my 5K PB time is one of…

Still showed that I was @ 21 SPM but I had to have been REALLY close to 22. Last two intervals were over 22.

Speed Pyramid

250 / 1:48.8 / 29
500 / 149.4 / 27
750 / 1:48.7 / 28
1000 / 1:48.7 / 26
750 / 1:48.0 / 28
500 /…

2000m WU and 1000 CD for Speed Pyramid PP workout

5K (hard row day PP)

21:35 / 5000 / 2:09.5 / 21

1000 / 1:58.8 / 24
1000 / 1:59.8 / 23
1000 / 2:24.4 / 19
1000 /…

Really concentrated on form and going slower. 20 / 21 SPM average. Didn't want to get out of UT2 (I think I was mostly in UT2). <…

5 X 1500 (PP W1D3)

Hadn't done it in a while. My PB 5K best is 1:56.7 pace but I wasn't sure about that so was thinking…

W/U for 5 X 1500 W1D3

SS today. Cut a little short because brutal day yesterday - started PP and did 3 hours of yard work.

C/D

W1D1 (full PP)

Didn't know what to aim for as I've not done a 2K in two months (last one was 2:19). According to PP pac…

W/U on other machine for W1D1 (back to full PP)

Took two or three short breaks (top one was one minute). Wanted to be somewhat fresh to start PP on Sunday.

Ended up doing a 3K / 1250 and a 500m instead of a 5K. Definitely worked hard.

Did a heavy lift with the intent of doing a hard 5K. Could only do 3K, was exhausted.

Took 3 small breaks. Couldn't probably been much faster. Too much coffee?? Set the damper on 6.5. Maybe that was it. Took break…