10km pacing

Warm up

Steady state

1:56 pace

10km pace

Warm up

Steady hard
Slow start low rate drag 120

2:03.4@23
2:04.7@24
2:03.2@24
1:58.9@25
1:54.6@27

Cool down

Steady hard
Slow start strong finish

2:09.0@23
2:04.1@23
2:00.8@24
1:58.7@26
1:56.3@28

Cool down

Steady state - low rate
Drag 120

2:08.4@24
2:06.4@23
2:04.4@24
2:01.5@25
1:55.6@28

Cool down

Steady state low rate
Drag 120

2:12.9@22
2:12.0@23
2:09.4@23
2:07.5@24
2:02.8@25

Cool down

Neg Splits
2:03@25
2:00.@25
1:58@26
1:58@27
1:54@28

Warm up

Warm up

Steady state <2:03 target
120 drag
25 spm

Warm up

Cool down

2:01.6@26
2:00.1@26
1:58:8@27
1:56.8@28
1:49.6@30

Steady state low rate

East rest

Cool down