easy SS 2:05/20

Moderate pace (1:58)

easy ss

mix of short intervals and ss - not a real structured workout

little quicker than SS - 1:59 pace

easy SS

5K cd after a workout of 5x2K 5'R.....goals was to average under 1:50 pace overall - did that including one at sub 1:45 pace

moderate pace 1:58/22

Easy SS 2:05/20

wu/cd and 30x 1' on 1' off - kept sub 1:40 pace for all 30 - was really hard but got it done

Easy SS

hardish 10K at 1:54 pace

short wu and then Rowhouse workout of close to 10K at average 1:53 pace with variable SPM and intensity

easy SS 2:05/20

Varied pace 1 second every 500m overall avg 1:59/21

slow SS keeping HR under 140 - 2:09/19

easy SS at 2:05

2k wu - then 8K at 1:52 pace