10:00 warm up
4x 3:00, 796m-805m, 26spm, 2:00 rest/recover
10:00 cool down

5:00 warm up
3x 13:00 AT, 5:00 rest/recover, 2:01.4, 2:02.5, 2:02.6, 22-23spm
last 5:00 recover was cool down

slow and steady, hard 10 every 3:00, 20 spm avg.

10:00 warm up
8x :45 AN, 1:00 recoveries, 205-216m, 25-29 spm
10:00 cool down
legs not as fresh as I'd like for this wor…

5:00 warm up
3x 14:00 UT1, 2:06-2:07, 3:00 rests. 20 spm

10:00 warm up
2x 15:00 AT, 1:59.8, 2:02.4, 23spm, 5:00 recovery/cooldown

10:00 warm up
5x 1:00, AN, 267-282m, 25-27spm
10:00 cool down

5:00 warm up
3x 13:00 UT1, 2:06-2:08, 20 spm, 2:00 rests
5:00 cooldown

10:00 warm up
3x 3:00, 1:52-1:53, 24-25 spm, 3:00 recoveries
10:00 cool down

10:00 warm up
2x 12:00 @2:01.2 avg,, 21-22 spm,5:00 rest/recover/cooldown

10:00 warm up
10x 1:00 AN, 1:49-1:51, 26-27spm
5:00 cooldown

10:00 warm up
2k baseline trial, 7:28 @ 26spm
12:30 cooldown

3x 10:00 @18-20spm
first day back, -dang it's gonna be hard

low and steady

low and steady

low and steady

10:00 warm up
steady 21-23 spm with :30 harder at 25-26 every 3:00

low and steady

low and steady

steady 19-20 spm