12:00 warm up
3x 10:00 AT, 3:00 recover,
1:51.7, 26spm
1:56.9, 24 spm
1:55.0, 25 spm
first one felt easy, last two s…

10:00 warm up
3x 8k, UT1, 5:00 rest/recovery, 20-21spm, 2:05-2:06

6x 5:00, 3:00 recovery
first and last- warm up and cool down
1:53.2, 1:53.5, 1:53.5, 1:52.6, 23-24spm
TR workout. Would have…

legs too sore for scheduled workout.
5:00 warm up then played 'beat the avg. split' for
40:00, 19 spm

10:00 warm up
2x 8k, 5:00 recoveries, UT1 effort, 20spm

10:00 warm up
2x (6x 1:00), 279-283m. 26 spm 1:00 recover, 5:00 between sets
11:00 cool down to bring to 45:00 total

#3 ss, 19spm

#2 ss, 18-19spm

#1 ss, 19spm

finished scheduled workout and saw I was only about 500m from finishing Challenge. Finished that up.

5x2k, 4:00 rest/recoveries
1. warm up
2.1:56.7 22spm
3. 1:55.4 23 spm
4. 1:51.9 24spm
5 cool down

10:00 warm up
10k, 40:00 even, 21 spm
10:00 cool down

1:00 warm up
6x 3:00 goal of 1:50, first one a build
1:59, then 1:49.6-1:51.1, 24-25 spm
20:00 cool down

10:00 warm up
2x 15:00, 2:03.0 20spm, 2:03.0 20spm, 5:00 recoveries

10:00 warm up
10x :45, 208-212m, rate as low as possible 25-27
11:00 cool down

#2, 19-20 spm

#1
10:00 warm up
30:00, 7022m, 19-20spm

10:00 warm up
2x 9:00, both 1:57.4, 22spm, 4:00 recovery
4:00 cool down

extra time

steady, 18-20spm
burning off last night's Guinness's