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

wu/cd and intervals in a CF workout

2:05/20

3k wu/3k cd..........500/400/300/200/100 1'R - 1:29.2 pace (all under 1:30)

2:05/20 - easy SS, HR remained under 1:35

Squeezed in some meters after a CF workout

Intervals in a CF workout

2:05/20

Did a 1K TT to see where I was as I train for WRISC and try to defend title - considering legs weren't fresh after a hard workout Sa…