Warm up, cool down

New PR! Have lowered 5K by 20 seconds in last couple months - wasn't even a planned test.

2k warm-up and 2k coo-down

SS with a little higher SPM - 26,24,22,24,26 at 1:53

1K and 500M intervals as part of a team Marathon Row, kept all rows in 1:30s splits

SS 18, 20, 22, 20, 18 at 1:55

2 min at 5K pace/1 min 5k-2 for 12 minutes (4 rounds no rest)

warm-up, cool-down

4x2000 5r - avg paces - 1:44.6, 1:44.7, 1:46.7, 1:47.4

Warm-up, cool down

Moderate Pace - 1:52.5

New PR by 4 seconds!

2k warm-up, 2k cool down

Warm up, cool down

Moderate pace (1:52) - all I had time for

500m intervals as part of CF workout

New PR, paced better felt good

2k warm-up, 3x2k at moderate pace after 2k test

SS pace at 1:55 20spm