Warm-up and cool-down

5x1500 5 min rest - overall pace of 1:44.3,
2+ seconds quicker than last time doing this workout

warm-up/cool-down

Moderate pace, last 5 min faster

8x250 1min rest - overall pace 1:28.5 - didn't have much time, not sure if this was a good pace or not

Warm-up, cool-down

SS row - did 4677 to hit my Million Meters!

Moderate pace (1:51.5) at 30 SPM

Moderate pace (1:51) at 20 SPM

4x1000 (5 min r) - best results on this one with a 1:38.2 average overall - 1:39.7, 1:38.6, 1:37.7, 1:36.8

warm-up and cool-down

Easy SS row at 1:54.9 and 19 SPM

warm-up/cool-down

3k, 2.5k, 2k with 5 min rest - felt good, average paces - 1:46.3, 1:45.3, 1:43.9

Warm-up

Hard but not all out - felt good

500m warm-up and cool-down

4x1000 - 1:38.7 overall pace but struggled with last one again (1:38.7, 1:37.7, 1:37.3, 1:40.7)

1k warm-up and 1K cooldown

easy short row at 20SPM (light recovery work)

warm-up, cool-down

Moderate pace - 22 SPM

10x250 - not all out - more just experimenting with some DF and starts