20s/m

5*4/2 @20

6/3 @20, 5/2:30 @22, 4/2 @24, 3/1:30 @26, 2/1 @28, 1 @30

6* :30/:30

4/2,1

5*4/2 @ 20 s/m

5*1/0:30 @ 21 (meant for 20)

100/0:30, 200/1:00, 300/1:20, 252

3/1:30 @ 23 (meant for 24), 2/1 @25 (meant for 26), 1/1 @ 28, 2 @ 26

6/3 @ 20, 4/2 @ 22, 2/1 @ 27 (meant for 26), 1/1 @ 29 (meant fpr 28), 2/1 @ 26, 1 @20

10*2/1 @ 21 (meant for 20)

warmup

3/1 @ 20, 4/2 @ 22, 5/3 @25

300/0:40, 200/0:30, 200

6/3 @ 20, 4/2 @ 22, 2/1 @ 26, 1 @28

6/3 @20, 4/2 @23, 2/1 @27, 1/1 @29, 2 @27

meant to do 20,22,26,28,26
overrated faster pieces, need to count properly

rate step of 8/4@20, 6/3@22, 4/2@24, 2/1@26, 1@28

hit all target on rate, v good

12:00/5:00 @20s/m, 6:00/3:00 @22s/m, 4:00/2:00 @24s/m, 2:00/1:00 @27s/m, 1:00 @30s/m

100m/30, 200m/30, 300m/1:00, 400m/1:00, 500m/1:15, 400m/1:00, 300m/1:00, 200m/30, 100m

all at just sub race

warmup

5/3,3/2,2/1,1/1,2/2,3/3,5
20,22,26,28,26,22,20 s/m

1/1,2/1,3/2,4/2.5,5/2.5,4/2,3/1,2/1,1
30,28,24,22,20,22,24,28,30

var interval of 5/3,3/2,2/1,1/1,2/2,3/3,5 mins with 20,22,26,28,26,22,20 s/m