second 5K to get meters in - easy SS

for IWD - easy SS

2:04/20

5k wu/5K cd....500,400,300,200,100 1'R at 1:29

2:05/20

wu/cd and various intervals

2:02/21

3k wu/3k cd - CTC of 3x1609 3'R - done at 1:39.7 pace - much better than expected

2:05/19 - slow and easy

2k wu/2k cd - sub 7:00 2K, 5'R, 10x200 with 1'R all under 1:30 pace, 5'R sub 7:00 2K

2:02/21

wu/cd - intervals in a CF workout

2:00/21

short on time - quick warmup and cooldown - 750m at planned 1K pace (went a little lower - 1:28 pace) and some short 200m intervals on 1&…

2:03/21

wu/cd - short intervals in a CF workout

2:05/20

short warmup and then calorie intervals in a CF workouts and short cooldown

2:00/21 - little faster than typical long SS