after 10:00 hard 10 at every 3:00 steady @20-21

short pause at 20:00 and 40:00
21spm

steady, 19-20 spm

steady calorie burn, 19-20 spm

10:00 warm up
20:00, 5295m, 23-24 spm
15:00 cool down

steady 20-21 spm

just steady. picked up the pace some the last 10:00 just to make sure I was below 45:00

steady 19-20 spm

10:00 warm up. then alternating 3:00 @ 2:00 pace, 3:00 easier pace, rate from 19-22 spm
5:00 cooldown

steady state. After 10:00 warm up, 10 hard strokes every 500m. 20-21 spm.

Ah, crud. I thought it was a 20k challenge. Went out for another 1k after a beer and some supper. Good thing I hadn't showered yet.<…

4k m, then 6k of alternating 1 hard, 1 easier

early morning steady, 1/2 of Challenge

10:00 warm up,
5x 2:00 @ 30spm, 1:45.2-1:46:0, 3:00 recoveries
5:00 cooldown

10:00 warm up
4x 1k, 25-26 spm, 4:00 recoveries, 1:52.5 avg

steady, 20-21 spm

10:00 warm up, 5:00 cooldown, 8:00 recoveries
4x 500m, 29-31 spm, 6:56 total

steady state, 20-21 spm

10:00 warm up
5x 1k, 3:00 recoveries, 4x 3:35-3:40, last one part of cool down

6x 1k, first one-warm up,
3x 3:37-3:38.8, 3:00 recovery
last on cool down