#1, 18-19spm

10:00 warm up
5x 1k, sub 1:50, 3:00 recoveries
10:00 cool downn nnnnn

slow and steady, 19spm

10:00 warm up
3x 10:00, sub 2:05, as low a rate as possible to maintain pace, 5:00 recoveries, 10:00 cool down

10:00 warm up
8x 500m, 1:46.0, 27spm avg's, 2:00 recoveries
10:00 cool down

little more effort

WEC

WEC meters

slow and steady, 19spm

10:00 warm up
10x 1:00, 2:00 recovery, all @1:44.x, 27-28spm
10:00 cooldown

steady

12:00 warm up then steady with a hard 10 every 2:00. Drag @ 135. Got interrupted about 30:00 in but avg pace about 2:05 before and after…

4x 2k, 4:00 recoveries
warm up, 7:31.4, 7:40, 7:56,

some easy volume

10:00 warm up
2x 7:00, 1:51-1:52, 24spm, 5:00 recoveries
11:00 cool down

10:00 warm up
3x 6:00,
5:00 cooldown

10:00 warm up
2x 15:00. 1:59.4, 1:59.8, 21spm, 4:00 recovery

last day of recovery low and slows, 19 spm

just an easy 10k for the Challenge, 19spm