get back into it. slow and low, 18spm

a couple 5:00 warm ups at CRASH-Bs

10:00 warm up, hard 10 at each 2:00 after

10:00 warm up
6x hard 20 @30, 1:20 recover
10:00 cool down

low and steady, 18-19spm

10:00 warm up
5x 1k, 3:27.4, 3:34.7, 3:35.7, 3:35.1, 3:37.0
7:30 cooldown
effort about what I expected

5x 2k, 40:55
2k warm up, 7:57, 21spm, 7:57, 21spm, 7:14, 27spm, 2k cooldown, 3:00 rest/recovery

10:00 warm up
10:00 low and slow, 19spm
10:00, AT, sub 2:00 pace, 21spm
13:30 low and slow to make 10k

13:00 warm up. hard, low 10 every 2:00. 19-21spm, drag set to 130.

ss, 19spm

5x 2k
warm-up, 7:26.0 25spm, 7:23.1 25spm, 7:11.1 28spm including sprint for last 300m, cool down

10:00warm up
4x 1k, 2:00 rest/recover
3:26.7 31spm, 3:42.7 27spm stopped in middle, 3:28.6 31spm, best efforts spent but did anot…

legs feeling lethargic, maybe some volume will heip
19spm

10:00 warm up
3x 10:00, goal 2:00/500m, 2:00.3 @21spm, 3:00 rest/recovery.
legs ran out of gas on last one

10:00 warm up
8x 1:00 max, 1:00 recovery
1:39.0, 1:42.0, 1:42.0, 1:43.0, 1:42.3, 1:42.7, 1:43.0, 1:42.0, 29-30spm, drag @ 115
…

low and easy #2, 19 spm

low and easy #1, 19spm

10:00 warm up
2x 10:00, 1:52.1, 1:51.8, 25spm
5:00 rest/recoveries

10:00 warm up
2x 4k, 2:00.3, 201.3, 22spm
4:00 rest/recoveries

10:00 warm up
4x 3:00. 1:47.1, 27spm, 3:00 recoveries
11:00 cool down

10:00 warm up
2x 10:00 @ sub 2:00 pace 22-23spm, 5:00 recovery, 10:00 cooldown

ss, 20 spm,
race pace 1:00 at 15:00, 25:00, 35:00

low and easy. Flush the legs.

misc warm up and cool down for the Sprint race