2k intervals with 5 minute treadmill

2:05 SS

wu/cd and shorter intervals

2k intervals mixed with other movements

2:00 paced SS

wu/cd and various intervals

8x2k 3'r - overall all pace 1:53 - varied intensities each 2K

mixed with other movements

easy ss

5 min intervals with treadmill

intervals and a 5k slow row

ss after squats

intervals with treadmill

eyes closed SS

3 x 5K...first easy, second hard and third moderate

2k intervals with some treadmill - average pace 1:52 - one at sub 7:00 (6:56)

easy ss

wu/cd and various intervals - hard