2 by 20' steady state
@steady state

20' steady state

4k @2k+12 spm:20
4 min rest
4k @2k+10 spm:24
2.5 min rest
2k @2k+6 spm:28

40' steady state

10 min cool down

7 by 3' @2k+6 w/90" rest
1+2: 2'/1' @22/24
3+4: 2'/1' @24/26
5+6: 1'/1'/1' @24/2…

Gamut 30' test
Rate: 22spm

20' @steady state

5k @steady state

2 by 20' @steady state
2 min rest

5 by 5' partner piece @2k+8 or 6k-2
w/ 5 min rest

4 × (2×500m w/ partner)
Rest: burpees, then superman

2 by 20' @steady state
2 min rest

3 by 20' @steady state
3 min rest
Strapped/Strapped/Unstrapped

2 by 20 min @steady state
3 min rest

2500m warmup @steady state

Attempted 3 by 10 min variable rates.
Only completed one 10 min segment :(

5k, @steady state spm18
It was suppose to be 2 by 5k but back started hurting

5000m @steady state

2500m warmup

5k @steady state part 1