20 minute SS

2x5K - first 5K moderate/hard pace at 1:49.5, second SS pace at 1:54

1k warm-up then 6x500 with I minute rest - avg pace 1:36.4

2000, 1600, 1200,800,400 - 25 pushups in between sets (no rest)

sprint intervals plus warm up

easy, quick SS

2k warm-up and 2k cooldown

4x1000 5min. - really struggled with this workout again, 1:38.8, 1:37.8, 1:40.0, 1:40.2

cal intervals inside a CF WOD

quick SS

intervals mixed with other CF movements during a workout

3x15min with 5min rest - 1:48, 1:52.5, 1:52.5

8x500

Moderate paced SS (1:52.5)

PB, close to,my sub 6:30 goal, paced pretty well

2k warm-up, 2k coolfown

15 min SS

PR for 1:00 test - tried at higher DF of 160, now wondering if I should do that more often for 500M test and such

2k warmup, 1k cooldown

Short easy row at 1:55