Neg splits

1.54.5
1.53.8
1.53.6
1.50.8

Warm up

Steady early : hard finish

Neg splits
2.02.5
2.01.0
2.00.0
1.59.7
1.56.5

HIIT 10x 500m

1.58.8 @ 29spm @ 5.75drag

Neg splits
1.57.0
1.56.0
1.55.0
1.54.0
1.53.0
1.51.0
1.…

HIIT 10x500m
Ave 1.53 @ 29spm @ 5.8drag

Neg splits
1.57.0
1.56.0
1.55.0
1.54.5
1.54.0
1.53.0
1.52.…

Warm up

HIIT 5x500 neg splits

1.59.0
1.55.4
1.54.0
1.52.1
1.44.8

10km in 38min pacing:

target = 1.55splits @ 27spm @ 5.75drag

1.57.0
1.56.5
1.55.5
1.54.5
1.53.5

HIT 10x500m neg splits

1.59
1.58
1.57
1.56
1.55
1.54
1.53
1.52
1.50
1.47

10k pacing slow start
26spm @ 5.7drag

2.00
1.59
1.57.5
1.56.5
1.56

1.49.6

1.41.6

1.42.4

Neg splits

Steady neg splits

2.03
1.59
1.57
1.56
1.50

Cool down

500 intervals 60sec rest

156
155
154
152.4
151.5
151
149.9
149

Steady hard

Steady hard

Steady hard

10km pacing = 1.55.0

1.56
1.55
1.54

Warm up

Fatigue

26spm @ 6.0 drag

1.59
1.59
1.59
1.59
1.57

Post 40 min cycle

Steady pace
26spm @ 6.0drag

2.00
1.59
1.58
1.58
1.56