3x13005 @ Cat 4
13004@Cat 4

6 x
10min Cat 6a: & 1 min Cat 2
10min cool down for 17,000 total

22,544
1hr Cat 5a 2:09 @ 24SPM [plus > last 5" ] = 14k
35min Cat 4 2:03 @ 26SPM = 8,544

2.5k warm up. 8 x 500 with 250 easy/rest. 2.5k cool down

6 x
10min Cat 6a: & 1 min Cat 2

3k warm up. 6x500 with 250 rest. 2,500m cool down

3x5k: Cat 5a 2:10@24

10k: Cat 6a: 2:13@20SPM

6 x
10min Cat 6a: 2:13@18 & 1 min Cat 2 1:55@30

Warm up: 10min Cat 5/6 2:13@20 = 2,250m; 1min Cat 2 1:55@30 = 260m.
~5min rest to set workout.
6x500m Cat 1 1:50@34/2min rest =…

slow day...

13,286m during group practice. 2k at home to break 15k.