10k, 5'R, 5K at moderate pace 1:52/1:55

Moderate paced, felt good, so much better than the workout two days before

Struggled bad, thought about a PR but just didn't have it - need to forget this one

calorie sprints during a CF workout

easy SS at 1:55 and 20 SPM

Moderate paced at 22 SPM

easy SS at 19 SPM

3x2000 3'r - gradual increase in pace 7:20, 7:00, 6:48

Hard but not all out effort.

1k warm-up, 1k cool down, 4x500 1:30R - did at 1:34.2 pace

slow/easy SS with feet unstrapped

Planned on a 90% effort (1:52.5) but went a little quicker and a 93.4% effort

500m intervals as part of a circuit workout

New PB - wasn't planning on testing 500M and I didn't pace it well but a PB so that's good

1k warmup and 1k cooldown

Hard but not 100% row at 20 SPM

Part of CF workout - after 80 bar facing burpees

warm-up

Moderate/Hard 10K at 37:29

1 k warmup - 1k as past of WOD during a CF comp - didn't get exact time as it counted up

moderate ss

1k warmup/1k cooldown, then 5x:30 with 2 min rest for cals which equaled 972 m

Planned 90% effort - was closer to 95% effort - was pretty hard

Little quicker than SS session at 19 SPM

warm-up and then 4x30 cal intervals with 1 min r' to prepare for a CF comp with it, all 4 intervals under :56 - moderate 5k after at…