2000m total in warmup and cooldown 2 1K rows as part of a CF workout with running and wallballs - kept both rows at 3:20-3:30

1k warmup and 1k cooldown - CTC challenge at 1:35.1 pace

5K at 1:54.8 5'R, 4K at 1:53.8 4'R, 3K at 1:52.9 3'R, 2K at 1:51.8 2'R, 1K at 1:49.9

2x500m as past of warm-up, 500m intervals (6) as part of CF workout

1:53.8 pace, 20 SPM

Intervals in a CF workout

Intervals in a CF workout

12 Days of Christmas (7800) then 2200 cool-down

2k warm-up and 2k cooldown, 12x500

1:55 pace

moderate/easy pace (1:55) - short on time

moderate pace 1:52.4 - harder first K under 1:40 then easier pace for the rest

1K warm-up and 1K cooldown - CTC challenge, 7x1:00 with 70"R, average pace of 1:29.9

small warm-up then 5K at 1:54.9 5'R, 4K at 1:53.9 4'R, 3K at 1:52.9 3'R, 2K at 1:51.9 2'R, 1K at 1:49.9

warmup sand intervals in a CF workout

intervals in a CF workout

moderate pace 1:52

short intervals on 1'R - 500m warmup, 1K cooldown

1K warmup/2K cool down - 10K at moderate hard pace of 1:51

CF intervals

Intervals in a CF workout

Moderate pace (1:51)

1k warmup, 2x2K 5'R (1:44.8 pace for both), 8K SS

intervals in a CF workout