wu/cd -intervals in a CF workout and a harder 2K after the CF WOD

2:05/20 - was supposed to be easy but felt extra easy today

4k wu/4k cd - 6x333 1'R, 3 at sub 1:30, 3 at sub 1:35

2:02/20

wu/cd and 3x2K

2:05/19

3 wu/4k cd - 10x250 1'R at 1:28.9 pace, best short interval workout in a long time

2:01/20 - HR stayed just under 140 - back to normal

wu/cd - intervals in a CF workout

2:05/19 - very easy

3k wu/5k cd - 8x250 1'R at 1:29.2 avg, pace

2:03/20 - HR remained under 140 - more normal

2:05/20

wu/cd - intervals in a CF workout

2:05/19

1:59/22

2:05/20 extra meters for gym challenge

2:03/20

wu/cd - intervals including CTC

2:05/19...odd number to hit 22K for gym challenge

wanted to do a hard hour - goal was 16K, fell off pace a little but then closed hard to hit the 16k

2:05/20

2k wu/2k cd - 20 x 1'on/1' off - avg. pace 1:36.5

2:05/19, HR under 140

hard 30 minutes then ss pace - over 8200 in 30 minute sedtion