2:48.7 warm down 160bpm

250 200 150 100 r60" 46 46 49 53 158/141 168/143 155/141 159/127 bpm

6' 2:48.7

2:11.5 2:11.5 2:11.5 2:13.2 2:09.5
46spm 159 187 191 195 207 bpm
betters pace per weight pb by 3.7 sec

6' 2:48.7

10x250 r77" 46spm 170/120bpm

4x2k r4 156/77bpm

same

3x30' 2:48.7

2:48.7 145bpm warm down

5xLP e90" 1:45max

10x230 r90 47spm 173/111bpm

12x230 r75 47spm 172/126bpm

4x2k' r4 32spm 145/82bpm 90df

same

same

3x30' 2:48.7

2:48.7 149mhr warm down

60spm 172mhr

5xLP e90" 1:47max 125mhr

6' 2:48.7 31spm 135mhr

500/300/200/100 r3/2/1
2:09.8 2:08.5 2:03.7 1:59.0
191-96 179-99 167-139 164-98

500/300/200/100 r3/2/1
2:09.5 2:08.5 2:06.2 2:00.5
189-98 166-92 161-121 153-101

500/300/200/100 r3/2/1
2:09.8 2:09.0 2:07.7 2:02.5
171-91 165-107 155-125 155-101

4x2k r4 32spm 141mhr 90df