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

easy ss keeping HR down - 2:08/20

wu/cd and intervals in a CF workout

2:05/20

2:00/20

90 minute easy ss

wu/cd and intervals in a CF workout

2:05/21

easy SS to get challenge meters to 210K