First day back after being sick for 10 days with strep?? or flu. Didn't push too hard and took a break or two. Did lifting too an…

22 SPM (even with a quick towel off break once).

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