short wu and then Rowhouse workout of close to 10K at average 1:53 pace with variable SPM and intensity

easy SS 2:05/20

Varied pace 1 second every 500m overall avg 1:59/21

slow SS keeping HR under 140 - 2:09/19

easy SS at 2:05

2k wu - then 8K at 1:52 pace

3k wu and cd - 8x500 2'R - did all at sub 1:40 - was harder than expected

extra slow SS keeping HR around 135

RowHouse - overall pace 1:54 with variable SPM and intensity

easy 2:05/20

moderate pace

slow SS 2:07/19

RowHouse - 1:53, mix of SPM and intensity

easy 2:05/20

moderate 1:55/23

slow ss

RowHouse workout at 1:53 average pace - mix of SPM and intensity

easy/short SS

moderate pace 1:56/22

pulled back muscle - limited