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…

quick moderately paced row - short on time

Harder than SS but not super hard...felt decent - 21SPM

easier, short SS at 1:54 and 19 SPM

Hard but not all out 5K, finally felt a little better

5k, 3k, 2k 5 min rest - overall average of 1:49.2 and 22 SPM - really struggled

1:53 pace at 19 SPM - meant to go even easier but felt OK, cold/flu effects starting to fade

2 x 5000 3r - planned on a 10K test but still not feeling right - did 5K at 1:48.4 then second at 1:53.7

500m intervals mixed with box jumps and front squats in a CF workout - kept all rows in the mid 1:30s

Moderate/Hard pace - didn't push too hard, still not feeling 100%

Planned to do an pyramid interval workout but stopped halfway and then did some steady state - was first workout in a week since being si…

Tied PB at end of a CF workout.

SS after CF workout

250m hard, 250 moderate...6 continuous sets - quick but good workout

Moderate pace (1:54) at 20 SPM

slow warm-up for a couple minutes then 2K at 1:52 with power 10 every 500M overall 7:20 then some drill work