wu/cd and 11x500 1'R - 2:20 going down to 1:30 and back up

2:05/20

1:59/22

slow long SS

2k warmup and 2K cd....CTC of 6x1K 1'R

2:03/21

for Women's Day challenge

1:59/22

easy ss at 2:08/20

3k wu&cd - 5K at medium-hard pace (1:49)

wu/cd and hard intervals

slow ss - trying to build meters for possible 55K

2:03/21

wu/cd and intervals in a CF workout

2:03/21

slow ss

wu/cd and 6 k with 250 hard and 750 easy each 1000

3k wu and 7k cd...1402m done at hard 1:39.9 pace