Week 4. Session 10.

4 x 8 minutes. 2 min rest. 16-20 splits slower than predicted 2k. less than 24 s/m.

Week 4. Session 9.

10 x 500m. 1 min rest.
1:59 - 2:06. Fater 3 rounds increase speed but stay above 24 s/m. After 7 push but n…

Week 3. Session 7.

6 x 1500m. Rest 1:30
16-20 splits slower than 2k. Less than 24s/m
Only did 3!

Week 3. Session 6.

3 rounds.
3 min Low rate (Less than 24s/m)
3 min Med rate (26 s/m)
Rest 6 min.

/500m

Week 3. Session 5.
10 x250m. Rest 2:30.

1:48 /500m avg

Week 2. Session 4.
8x400m @ low rate. Rest 1 min.
Predicted pace of 1:52:00. Aiming 14 splits slower. Avg 2:06 @ 24s/m. Achieved…

Friday Night Lights sprint.

Session 3. 5 rounds: 2 low pace - 2 med - 2 low -2 rest. 24spm/28spm

Row 1000m. No warm up. Felt hard. Glutes are now paaaaaainful.

Session 2: 4 x 500m. 1 min rest.