500 intervals, part of CF

500M intervals

Warm up and cool down

250,500,750,1000,750, 500,250 at 1:40.3 (1:30r for each 250)

SS

PR

20 min. SS at 18,20,22,20,18

Warm-up, cool down

PR by one tenth of a second - thought I would go faster

Warm up, cool down

8x500, 3:30r

Steady State - 18,20,22,20,18,16

Warm up, cool down

1 min on 1 min rest, 18 rounds

Warm up and cool down

Second off PR, thought I would do better

Moderate/Hard Pace

1 min on 1 min r, 10 rounds

New PR

Moderate Hard Pace

4x2k 5r

3k,2.5k,2k with 5r

30 sec at 1:40, 30 sec at 2:00 (10rounds)