2000 warmup and then 500 as part of a 3 person 1500 relay.

3 x 20 min various rates

Pull & Puke

12,000 relay with five team members. Team Two: 2nd place

6 x 1000

Pull & puke with HSU men.

2 x 20 minutes

500 warmup then 15 x 150 sprints with alternating ab exercises within a circuit.

1000m warmup.

Feet out.
3x (4m @ 20, 3m @ 22, 2m @ 24, 1m @ 26)

1000 warmup, 1500 cooldown.

3 x 2000

2000 warmup. 4 x 500 with negative splits starting at 2:00, ending at 1:45 with one minute rest. 1000 cooldown.

1000 warmup. 5 x 150 sprints with 60 meters bear crawl each round.

2 x 45 minutes. My screen was dead, so this is an estimate.

1000 gym warmup. 5 x 100 sprints with 60 second farmer carry each round. 7000 steady state at the boathouse (2:00 pace, 24 sm.)

3 x 2000 and 1 x 1000

3 x 250 sprints taking turns with a partner. Holding 2 x 20kg kettlebells in rack position during rest.

500 warmup, 500 leg of a relay, 500 cooldown.

1000 warmup & 1000 cooldown at the gym.

Varied pace with deadlifts after.