500m X 10
1:51.8 = best 500m
5,825 Total

750m X 2
Part of Chad workout

Straight 5,000

Vomit Spiral
After Chad

500m X 8
Recovery
4,478 Total

3min X 10
766m (1:57.4) = Best 3min
8,403 Total

Straight 5,000

500m X 12
1:52.7 = best 500m
7,231 Total

3min X 5
Recovery/after Chad
3,840 Total

2:00min X 10
533m (1:52.5) = Best 2min
6,133 Total

1,000m X 5
3:56.8 (1:58.4) = Best 1,000
5,794 Total

3min X 5
758m (1:58.7) = Best 3min
Taking it easy on injured back
4,201 Total

Back messed up/recovery

Vomit Spiral
750m (2:00) = Best 3min
512m (1:57) = Best 2min
286m (1:45) = Best 1 min
5,536 Total
After Chad workout.…

2min X 10
530m (1:53.2) = best 2min
9/10 > 500m
6,299 Total

750 X 5 Recovery
4,405 Total

1,500 X 4
6:14 (2:04.6) = best 1,500
6,497 Total

500/1,000/2,000/1,000/500
5,663 Total

1,000 X 5
4:08 (2:04) = Best 1,000
5,718 Total

Vomit Spiral after Chad