wu/cd

Moderate paced 5k - short on time and tapering for 1K test

2k intervals with 5' treadmill

ss 2:05

wu/cd and 10x250at 1:31.9 pace

2k intervals with 5' treadmill

tried very low SPM (16)

wu/cd and various sprints including a 300m for CTC

wu/cd and 3x2k with 5' Treadmill - did all under 1:50 pace

wu/cd and 10k with 250 at 1:40-1:45 and 750 at 2:00 - 2:04

wu/cd and 3x2K with 5' easy in between

a little faster than planned - 2:00 pace

wu/cd and short intervals mixed with squats

wu/cd and 3 x 2K with treadmill intervals

wu/cd and 30 x 1'on/1'off

easy SS

6 x 2k - first as a wu and last as a cd - moderate/harder paced middle 4

1:59 pace - faster than SS - felt harder than it should have

3k intervals at moderate pace

short easy row - was pressed for time

was supposed to be a longer SS but was short on time and did a little faster 12K (1:57 pace)

4k w/u and cd/ - 10x250 1'R at faster pace (1:35)