1000m s/m 24, 8 x 500m s/m 26,26,28,28,30,30,32,32 3 min rest

5000m s/m 1.47 5 min rest 10x 500m s/m 24 1.42

S/m 21 target 1.50

After squats 15x 400m s/m 26 sub 1.39 1 min rest

S/m 24 1.45 warm up for squats

4000m 1.48 s/m 22, 4 min rest 10x 600m s/m 26 1.41

1 min on 1 min off x 10 s/m 32. warm up for weight training

S/m 21

4000m s/m 22 1.47 4 min rest 10x 400m s/m 27 1.39 1min rest

S/m 20

2000m s/m 22 1.45 pace 6 min rest 6x 500m s/m 32 1.33 pace 3 min rest

5000m s/m 22 1.47 pace. 5 min rest 7x 500m s/m 26 1.39 pace 1 min rest.

300m x 10 - 1 min rest. S/m 31

S/m 21

S/m 24

S/m 24