3000m 3 min rest 10x 300m 1 min rest

10x 500m s/m 24 1 min rest

3500m s/m 22 3 min rest 3x 500m

S/m 23

S/m 20

2000m s/m 24 4 min rest 10x 300m s/m 30 1 min rest

2800, 1400, 700 3x 350 s/m 21,23,25,30,30,30

1400,1200,1000,800,600,400m s/m 22,23,24,25,26,27

3600m s/m 22 3 mins rest 10x 360m s/m 27 1 min rest

10x 500m s/m 24

S/m 22 warm up for squats

3000m s/m 22 3 min rest 10x 400m s/m 27 1 min rest

9x 400m s/m 26x3 28x3 30x3

3500m s/m 22 3 min rest 10x 350m s/m 28 1 min rest

15x 300m s/m 25