Short SS at 1:55

5K at 1:49 pace, 2K at 1:48 pace, 5K at SS pace (5'R between)

Cal sprints in a CF workout

varied sprints - no real structure to workout

Hard but not all out effort - started conservative then went faster, think I had a PB in me had I planned and started with that in mind

sprint intervals in a CF workout

3 x 2K - planned on 4x2K but short on time - did not go too well - will do the 4x2K in next week

SS at 1:55

moderate 10K at a 1:54.5 pace - 2k cooldown

Short sprints in a CF workout

warmp-up, cooldown, sprint starts

a little quicker than SS pace - 20 SPM

Moderate paced at 21 SPM

intervals within a CF workout

CTC challenge...500, 400, 300,200,100 with 2:30,2:00,1:30,1:00 rest. Average pace 1:27.0

Warm-up and cooldown

Moderate pace 1:53

Moderate paced - felt OK

1k intervals in a CF workout - never tracked bike before but will start to add

8x250m 1'R - averaged a 1:27.9 pace - harder than expected

warm-up/cool-down

Little faster than SS (1:53.8) - felt OK, still a little sore from HM and CF

500m sprints inside a CF workout