10:00 warmup, 45:00 of work

10:00 warmup, 10k SS (work on steady state), 2:00 cooldown

10:00 warmup, 10:00x3:00r feet out 2k+10, 2x16:00, 3:21.6 cooldown

10:00 warmup, 1-4k SS, 2:00 cooldown

10:00 warmup, 3x15:00/3:00r of work, 1:39 cooldown

10:00 warmup, 30:00 of work, 10:00 of work, 3:00 of tech, 2:00 cooldown

10:00 warmup, 3x4000m/1:30r easing back in, 1:00 cooldown

Standard 10:00 warmup, 1k 2k 3k 4k 3k 2k 1k @SS, 9:00 cooldown

8:00 warmup, 10k SS (new SS PR of 1:59.5), 2:00 cooldown

2k test. PR!!! Exactly where I wanted it! Keep middle 1k closer to goal split

Warmup, starts, cooldown

10:00 warmup, 25:00 of work, 16:00 of work, 1:00 cooldown

10:00 standard warmup, 2x25:00/2:30r @ 2k+20, 2:00 cooldown

10:00 warmup, 3x10:00/5:00r of work, 1:30 cooldown

Warmup for light lift day

10:00 warmup, 4x10:00/3:00r of work, 7:40 cooldown

10:00 warmup, v20:00/2:00r/10:00/3:00r of work, 15:00 of work, 6:00 cooldown

5:00 warmup, 30:00 2k+15, 1:00 cooldown

Cooldown for heavy lift day

Warmup before heavy lift day

10:00 warmup, 4x10:00/2:00r of work, 6:00 cooldown

Warmup for odd lift day

10:00 warmup, 1:00 starts, 3x15:00/2:00r of work, 4:00 cooldown

10:00 warmup, 50:00 of work, 1:51.6 cooldown. Felt very bad. Possibly fatigued. Work on it. More food? More sleep?

10:00 warmup, 10k SS, 3:00 cooldown