4*335m - 1min rest + 2k WU + 2k CD
1k-1
*Was supposed to be 3 reps but I stuck an extra on. Bad idea!*

19:45 Warm up - 1k pace

1K WU or CD

30' - 80% MHR

October CTC

1K WU or CD

1K WU or CD

30r20
*Abandoned as not enough control to get perfect splits! Too tired after sprint session*

11*30secs - 30secs rest + 2k WU + 2k CD
Target 1k-3

4*2k - 2mins + 1k WU + 2k CD
r22/2k+15, r24/2k+13, r26/2k+11, r28/2k+9

15k/r18 - zone 2 (nose only breathing)

4*250m - 30secs rest + 2k WU + 2k CD
Target 1k-3

30r20

3*335m - 1min rest + 2k WU + 2k CD
1k-1

1K WU or CD

9k/500m - 3mins rest
r18/2k+21 & r30/hard

1K WU or CD

15k/r18 - zone 2 (nose only breathing)

11*30secs - 30secs rest + 2k WU + 2k CD
Target 1k-3

5*1800m - 1min rest
r20/2k+18

4*250m - 30secs rest + 2k CD
Target 1k-3

2K WU or CD

2K WU or CD

500m TT
**PB**

Warm up - 1k pace