Every 2k an effort. 1:50. 1:45. 1:40. Just to knock the rust and mucus off.

Steady state. Started to fall apart at 45min. Tried to hold form and low SPM.

Low SPM. They say it will build

4x1000 with 5 min rest. 1:40.1Avg
1:38.8
1:41.1
1:40.7
1:39.8

WU

Rest/recovery intervals

A NEW ERG !!!
I mean why not?
And it has a PM5 !

4x2000 5min rest 1:42.45Avg
6:50.0 @ 1:42.5
6:47.6 @ 1:41.9
6:52.2 @ 1:43.0
6:49.6 @ 1:42.4

WU

Straight

5x1500 with 5min rest 1:44.1Avg
5:14.6 @ 1:44.8
5:13.4 @ 1:44.4
5:12.1 @ 1:44.0
5:12.0 @ 1:44.0
5:10.0 @ 1:43.3

WU

Straight with power 10+s on the K.

straight with power 10+s every K

Straight with WU included

250, 500, 750, 1000, 750, 500, 250 with 1:30 rest per 250.
47.0
1:38.2
2:29.7
3:23.8
2:29.9
1:37.4
:45.0

WU

1 hour straight.
15min WU then restroom break @20min

8x500/3:30 rest 1:35.4 Avg
1:33.3
1:34.9
1:35.9
1:36.4
1:36.2
1:37.3
1:37.1
1:37.0

Warm Up

10k Straight
2k WU, 2k easy, 2k @ 24, 26, 28