very slow SS to keep HR 135-140

wu/cd and intervals in a CF workout

2:05/20

2:03/21

wu/cd and 6x500m intervals in a CF workouts

very easy SS keeping HR down - 2:08/20

2:04/21

moderate effort at 1:58/22

wu/cd and 22 x 1'on/1'off at 1:39.8 average pace

short on time

2:05/20

2:03/21

easy ss capping HR - 2:07/19

8x1k 2'R and wu/cd

2;05/20

2:03/21

1:56 pace....got me to 300k for month

2:05/20

Intervals and extra meters