easy 2:05/20

easy ss

hard 30:00 (8019) then a slow cool down

2:03/20

did a harder 30:00 and then a cooldown

3k warmup and cd - 9 x 1K with 1'R...average pace 1:46.5

easy SS 2:05/20

Moderate pace (1:58)

easy ss

mix of short intervals and ss - not a real structured workout

little quicker than SS - 1:59 pace

easy SS

5K cd after a workout of 5x2K 5'R.....goals was to average under 1:50 pace overall - did that including one at sub 1:45 pace

moderate pace 1:58/22

Easy SS 2:05/20

wu/cd and 30x 1' on 1' off - kept sub 1:40 pace for all 30 - was really hard but got it done

Easy SS

hardish 10K at 1:54 pace