5x500/1r neg splits

1:58.9@29
1:58.6@29
1:58.2@29
1:56.5@30
1:53.9@31

Steady hard negative splits

2:00.7@25
1:59.7@25
1:59.7@26
1:59.6@27
1:59.4@27

Steady hard

Steady hard

Steady hard

Steady hard

Steady hard

Steady hard

Steady hard

Steady hard

Warm up

Steady hard
2:01.0@24

Neg splits
2:04.0@23
2:01.5@25
2:01.0@25
2:00.0@25
1:59.0@26

Warm up

Cool down

Steady state
2:02.2@25

Neg splits
2:04.6@24
2:02.6@24
2:02.0@26
2:01.5@26
2:00.5@26

Warm up

Cool down

Steady slow
Negative splits
2:02.5@24

2:05.2@23
2:04.8@24
2:02.2@25
1:57.9@26

2nd Row
Steady Hard 2:09@23
Negative splits

2:17.0@21
2:12.5@22
2:10.0@23
2:05.0@25
2:00.0@27

Cool down

1st row in 3 months
Steady state neg splits

2:22@21
2:19@22
2:16@22
2:14@23
2:04@25

Warm up

Speed Pyramid C1 <1:49.6
250@1:49.2@34
500@1:49.7@32
…

Neg splits slow rate

2:15@23spm
2:09@24spm
2:06@25spm
1:57@28spm

Steady state @ 26spm