4000m s/m 24 sub 1.46✔️ 4 min rest 10x 400 s/m 28 sub 1.38✔️

S/m 21. Sub 1.49 ✔️

10x 300m 1 min rest warm up for deadlifts

S/m 20 recovery row

1000m warm up 8x 500m s/m limited to 30 sub 1.35 pace

4000m sub 1.46 4 min rest 10x 400m sub 1.37

10x 400m s/m 27 sub 1.38 warm up for bench press

S/m 21 sub 1.50

After squats 10x 400m 1 min rest s/m 26 sub 1.40

S/m 24 warm up for squats

20x 1 min on 1 min off s/m 26 1.37.5

8x 500m s/m 30 2.30 rest

S/m 22 warm up

4000m 1.46.5 4 min rest 10x 400 1.38 1 min rest

S/m 21