easy SS

2:05/20

Hardish 30 minutes (over 8K) and then slow

2:05/20

2:05/20

90 minutes of 1' faster/1' slower and very short (under 1K) w/u

60 minutes at 1:58

2:05/20

3k wu and cd - 5K at hardish pace (1:49.9) - was much harder than should be

very slow SS - 2:10/19 - covered split time and kept HR lower

wu/cd and some quicker intervals - no real stucture

slow SS

2:00/22 - first row after some days off with flu

wu/cd and 500M intervals

easy ss 2:10/19 keeping HR low

wu/cd and cal intervals in a CF workout

2:04/20

wu/cd and 500m progression of 2:20-1:30

easy SS

1:59/22

wu/cd and 15 x 1'on/1'off - average pace 1:38.9

wu/c/d and 500m intervals in a CF workout

2:00/22