5 x 750 m w/ 1 min rest
@22,24,26,28,26

2k Rate Cap @ 26

Hour of Swing. Damper Setting 1. @26

3 x 2000m w/ 2 min rest. @17
Steady State/Swing

Warm Up

15 x 2min w/ 1 min rest. @26

Warm Up

3000m @20 w/ 2 min rest. 2000m @22 w/ 2 min rest. 2000m @24 w/ 1 min rest. 1000m @28

3 x 10 min w/ 5 min rest @ 20
Steady State/ Swing

All out @43

All out @40

3 x 10 min w/ 3 min rest. @18
Steady State/Swing

4 x 1000m w/ 2 min rest @28

2 x 15 min w/ 3 min rest
5min @18, 4min @20, 3min @22, 2min @24 1min @26

New 2k PR

6 x 10 min w/ 3 min rest @ 24

@22

2 x 20 min @ 18 w/ 4 min rest
1st: 1:55.9 split @18
2nd: 1:59.9 split @19

Last 6k of Fall

3 x 10 min w/ no rest
176 - 2' 2' 2' 2' 2' (16,18,20,18,16)
180 - 4' 3' 2' 1' (16,18…

Warm up

2k Test Warm-Up

2k Test Failed out on last 500m
@29 s/m