20 minute piece 20 s/m great piece

6k + 10 22 s/m

5 x 5 min 5 min r 20, 22, 32, 24, 20 rushed the 32 spm piece

Interrupted, but good piece overall

Different splits for each 7 x 7 min open rate feeling better still sick though

1:40 min 20r +1-2 meters every piece went 18 rate for power training

20min x 2 3:00r 6k + 12 split 20 - 22 s/m great piece went 20 s/m to develop power at lower rates

25 min x 2 6k + 12 estimation of meters erged

25 min x 2 6k + 12 split 22 s/m 2:00.6 avr split great piece today

Death on a stick 20, 24, above 30 (32), 26, and 22 pyramid rate full pressure 1:50.9 avr split

6k + 15-12 split open s/m great piece today, but allergens are acting up in lungs must go to bed early

20 min x 3 6k + 15 split 22 s/m 2:02.9 avr split great practice today