Sprint intervals: 250/200/150/100/150/200/250 X 2

Record 250m @ 1:41.0 pace!

After Alpha class.

Sprint intervals: 250/200/150/100/150/200/250 X 2
After Alpha class.

2nd set of 250s - Afternoon workout #2 after morning Alpha.

1st set of 250s - Afternoon workout #2 after morning Alpha.

Set #1 - Go to failure (>2:00 pace)
500m X 7/1:15r
1:52.8
1:50.3
1:50.5
1:50.6
1:51.4
1:53.7
1:54.8

Set #2 - Finish the 5,000m
500m X 3/1:15r
1:52.5
1:52.6
1:52.7

500m X 20/1:10r

500m X 5 in Alpha work out

500m X 5/1:15r
Record 500 @ 1:48.5

Cool down after Alpha

500m X 5/1:00r
250m X 10/0:45r

4min X 4/1:30r
2min X 4/1:00r
1min X 4/0:40r

250m X 15/1:00r

Cool down after 1X1

1,500/1,000/750/500/250/1:30r
Pre - Alpha
Work on slower s/m

500m X 20/1:10r

3min X 7/1:00r
Cool down after Alpha

Cool down after Alpha

500m X 12/1:30r