4 X 500; 130-135 drag rate, seemed like just over 6 seemed optimal, as my best 500m times were on this. 1:41ish; 1:40; 1:39-140; 1:40-1:4…

Idea was comfortable endurance pace after a hard w/o yesterday. No weights.

2 x 5000. First in 18:53, the second in 18:59. For the first, I went through 4000m in 14:40, but shut it down, though I still managed to…

1 X 1000m @ 1:44-1:46 pace, felt hard and didn't feel like I could hold that for 2km. 4 X 500m @ 1:39 - 1:41 pace. Finished up with…

fairly easy pace as recovery from previous day. Did upper and lower body weights/

w/o in Duncan; did two sets of 2000m intervals, starting at 1:55 pace and gradually accelerating to 1:44 to 1:44 pace.

aim was for a steady pace of under 2:15, which I achieved. Felt a bit tired after yesterday's effort, but found a bit of second win…

w/o included 1 x 1500 @ 1:47-1:50 pace; 1 X 1000m @ 1;44-146 pace; 2 X500 @ 1:41-1:43 pace; 2 x 250 @ 1:36 - 1:41 pace; otherwise, mostly…

800 m at 144-146; then 1 x 300 at 1:45 pace, and 2 x 200 at 1:45 pace, about. Felt generally pretty sluggish. Did about 10 minutes with…

Avg pace 2:12 ish. Did 2 X 4 minutes at about 1:55 pace, and 2 minutes at about 1:52-1:54 pace, gradually accelerating to 1:45 at finis…

estimate -- comfortable workout after no w/o for 9 days while in Cuba.

total workout about 14300 in about 1:02; 5 min spin on bike, some upper body and leg weights, light stretching

steady 10k - did 10k in 42:51 - will try for a longer row tomorrow, with some weights.

1:00 hr in 13862; did a 2k split in the middle, didn't get an exact time, but it was sub 7:10. Did some leg and upper body weights a…

Mostly endurance pace, but did 1 X 2000 at about 1:55 ave; 1 X 1000, about 1:45 avg, and 1 X 500 between 1:40 and 1:45. Felt a bit sluggi…

steady 2:15 avg, felt comfortable. Did leg extension and leg pushes; maybe try to gain some muscle mass (currently 152)

did 5 - 1 minute intervals at 1:40-1:45 pace; two in there were closer to 1:40 for the whole minute

1/2 marathon - started out aiming for about 2hrs at 2:15 to 2:20/500m pace, but at about 10l started feeling quite good and decided to up…

focussed on mostly slow cadence 16-19 s/m, so average pace was a bit slower. No intervals, aside from a few short accelerations.

slightly slower average than last w/o, but 900m at sub 1:50, with max 1:41, and another approx 1000m at sub 2:00; the rest mostly comfort…