Warm/cool

Warm/cool

Warmup

6x1250, 2:30 r
1:42.9
1:45.8
1:47.8
1:47.8
1:50.8
1:50.4

Warmup/cool-down

3x15’ (5-4-3-2-1, 18+)
1:53.7 (3956)
1:53.2 (3075)
1:56.4 (3864)
Rest: 999

Warmup/cool-down

7-6-5-4-3-2-1, 18+2

8x1000, 4' r
1:47.4 (3:34.8)
1:44.7 (3:29.4)
1:47.4 (3:34.9)
1:47.0 (3:34.1)
1:49.2 (3:38.5)
1:47.3 (3:34.6)…

Warmup

Cooldown

4x12', 4' r, 20-26 spm

1:53.8 (3162)
1:53.6 (3168)
1:53.3 (3176)
1:54.9 (3133)

Rest: 1867

Cool down

Second 2x15 (5-4-3-2-1)

First of 2x15 min (5-4-3-2-1), 1' r

Cooldown

5x2K, 2' r, 24-26 spm (alternate 500m)
Average of 2Ks: 1:52.5 (37:31.9)
1:51.6 (7:26.4)
1:51.5 (7:26.2)
1:52.1 (7:28…

4x10 min (4-3-2-1), 1'r
Average of 10-min pieces: 1:53.1 (10604)
1:52.6 (2663)
1:50.7 (2708)
1:54.1 (2627)
1:55.…

5x6:00, 1’r
1:52.9 (1594)
1:52.0 (1607)
1:51.9 (1608)
1:50.0 (1636)
1:49.6 (1642)

Rest: 777