3 x 1k / 4R @R30
1:43.5
1:42.6
1:41.5

Started rep 4, DNF after 200m

3 x 15 @ R18-20
19 @ 1:59.8
19 @ 1:59.3
19 @ 1:58.0

3 x 20/2R
R18-20
1:58.7
1:58.5
1:58.0

Ave 1:58.4 @ 19
HR Ave 143

15/15/10 @ 22/25/25
22 @ 1:57.8
24 @ 154.5
26 @ 1:50.5

Ave 1:54.7 @24
R22 - too fast on last attempt. Right on thi…

25/15/10 @ 22/24/26 0R
22 @ 1:56.6
24 @ 1:55.2 for 4 mins

Leg fatigue kicked in. Time to rest

12 x 500 / 2R
27 @ 1:44.5
26 @ 1:44.0
26 @ 1:43.5
26 @ 1:43.0
26 @ 1:42.5
26 @ 1:42.0
27 @ 1:41.5
27 @ 1:…

20/15/20 2R
20 @ 18 1:59.5
15 @ 20 1:57.4
20 @ 18 2:03.3

Ave 2:00.3 HR 141

6 x 1k @28 / 4R
1:45.3
1:44.6
1:43.9
1:42.8
1:42.2
1:42.0

Ave 1:43.5 @ HR129

8/8/6/6/4
18-20 @ 1:53.2
20-22 @ 1:49.5
22-24 @ 1:48.3
24-26 @ 1:48.2
26-28 @ 1:47.0

50 min steady, played with rate for a change.

18 1:58.7
20 1:56.9
18 1:58.6
20 1:55.6
18 1:56.1

Ave 18 @ 1:…

2 x 5k / 9R
22 @ 1:51.4
24 @ 1:49.3

Ave 23 @ 1:50.4

5 x 10min @ R18-20
18 2:03.8
18 1:59.2
18 1:57.1
18 1:55.9
20 1:54.7

Ave 18 @ 1:58.1

2 x 2.5km / 6R
22 @ 1:47.4
24 @ 1:47.4

Ave 23 @ 1:47.4

R24 was very hard

10 x 500 @ R24
1:46.3
1:44.7
1:44.4
1:44.0
1:43.6
1:43.3
1:42.7
1:42.3
1:41.0
1:39.3

40 @R23
1:56.9
1:55.9
1:54.9
1:52.3

About right for pace. Maybe 0.5 seconds off early splits

Ave HR 146

40 min / R23
fasted cardio, leg fatigue kicked in. More rest required

18 1:58.8
18 1:57.3
18 1:56.1
18 1:55.2
20 1:53.6
20 1:50.4

Ave HR 140

5 x 1k / 4R
26 1:47.6
26 1:46.7
26 1:45.7
26 1:44.7
26 1:43.6