wu/cd and 30x 1'on/1'off

wu/cd and 5 x 4 min 2'r

mixed in some treadmill intervals for a change-up

wu/cd - failed CTC and some other intervals

ss 2:03

longer wu/cd and 8x500 2'R

1:55 pace - 2 k intervals part of a 4 movement circuit

wu/cd and various 1k and 500m intervals

6x5min, 1'R - 1:54 pace

4k wu/cd and 8x500 2'R

easy ss

easy eyes closed

wu/cd and 30x 1'on1'off

eyes closed SS

wu - 8x500, long cd