Slow C/D from 5000m timed with lift today. First full workout with hard day since being sick.

22 SPM today. Entire thing 25 and under (just for short brief speed ups).

Did 2000 X 2, then a 1000
7:48.6 / 2000 / 1:57.1 / 27
7:44.9 / 2000 / 1:56.2 / 27
1000 / 1:56.4 / 27

W/U and C/D for shortened PP 2000m intervals. Did 2 X 2000, then a 1000 interval today.

Did 500m speed ups x 3 or so. Then a 250 and a 100m sprint too. First day back after a week off being really sick -- bacterial infectio…

Second day trying to come back after fighting off the flu. Back feeling tight all row.

Did 4 X 250 intervals. Avg of 1:45 / 32 or 33. Started pretty slow and finished at like 1:42.

First day back. Still feeling sick.

After Simple & Sinister. Only did 5 X 10 on the KB swings @ 50#.

Splits not that bad at the end.

C/D for 5K TT

PP 4 X 2000 -- Goal - last round time - 1:56.3

7:45.8 / 2000 / 1:56.1 / 27
7:44.1 / 2000 / 1:56.0 / 27
7:45.4 / 2000 / 1:5…

W/U and C/D for 2000 X 4

SS work today. Felt pretty decent overall. Did some deadlifts yesterday so lower back a bit sore.

PP Speed Pyramid (2nd time through) - Goal 1:46.3 (last time through)

250 / 1:44.8 / 32
500 / 1:45.2 / 31
750 / 1:45.2 / 3…

W/U and C/D for speed pyramid

Felt spent. Forgot to eat before gym. After a very hard lifting session (with around a five minute break).

C/D for 5K (lifted before row)

Felt sore and tired today. Took it easy except a very brief sprint.

1500 X 5 / 5'
Goal was 1:55.7 (last round)

1500 / 1:55.3 / 28
1500 / 1:55.3 / 28
1500 / 1:54.9 / 28
1500 /…

Abbreviated W/U and C/D for the 1500 X 5 (no lifting before - try to get in a lift tonight).

8 X 500m (last round was 1:46.1 Avg so I used that as a goal).

1:45.6 / 31
1:45.4 / 31
1:46.2 / 31
1:45.9 / 32
1:4…