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

1:59/21

2k warmup, 5x3:30 2'R, 24 SPM - 5k cooldown

2:05/20 - standard SS felt pretty easy

wu/cd - intervals in a CF workout.....additional meters later

1K intervals with no rest - gradually faster then gradually slower - one hardish (1:38 pace) in the middle - was harder than it should be…