1000 endur hit

1.49.5 @ 33spm @ 4.0 drag

1000 enduro hit

1.49.5 @ 32spm @4.0 drag

1000 enduro hiit

1.48.4 @ 30spm @ 4.0drag

Steady distance 2.07.3 @ 24spm low drag 3.5

2.17.6
2.06.8
2.06.5
2.05.0
2.00.8

10 x 100m racing starts

19.0
18.2
17.3
17.3
17.3
17.2
16.7
16.9
17.1
16.6

Cool down

Sub maximal enduro splits

Low Drag 4 (109)

1.48.4 32 spm
151.4. 30spm
150.6. 31 spm
1.49.3. 34 spm

…

Slow start @23spm
Low drag @ 3.5!!
Ave Watts @ 195

Negative Splits
2.04.0
2.02.9
2.01.3
2.00.9
1.58.…

Cool down
Zero drag @ 24spm

Cool down

5k hard pace DNF
1.54.6 @ 28 spm @ D5

1.54.9
1.54.6
1.54.0

Warm up

Warm down

** 0 Drag setting** 25 spm

Warm up drills

Steady state low drag 4.5
Neg splits @ 26spm ave

2.08.0
2.07.0
2.06.0
2.04.5
2.01.9

5x 1500 splits

1.54.4
1.54.7
1.59.7 (missed start)
1.57.5
1.57.1

Steady hard neg splits low drag