3 x 10min(5:00, 3:00, 2:00)
Set 1 = spm 18/20/22 (2:08, 2:06, 2:04)
Set 2 = spm 20/22/24 (2:05, 2:03, 2:01)
Set 3 = spm22/24…

warm up

warm down

1000 x 6
2 @ 1:54, 2 @ 1:53, 2 @ 1:52
2 mins rest

warm up

7500m total, 1500m splits at: spm 18/22/26/22/18
18 @ 2K + 20(2:08)
22 @2K + 16(2:04)
26 @2K + 11(1:59)

warm up

30:00 AMRAP
Row 250m,
10 kb squats, deadlifts, swings,
Row 500m
1:00 rest

4 x 800m / 3:00rest
2k rate (1:48)

warm up

1250m x 8, alternate between 20/24 spm, 20's @ 2:00 and 24's at 1:59 average /500m.
2:30 rest after each.

warm up

1000 @22spm 2k+12, 500m @28spm 2k, 1000m @22spm 2k+12, 500m @28spm 2k, 1000m @22spm 2k+12. rest 2:30 between each

warm up

1250m x 3, 30spm @ 2k +4
3 mins rest after each

warm up

200m x 10, 1 min rest, start 2k(1.48) -5, improve 1 sec each interval.

warm up

30 mins, s/rate 20, /500m 2.00,
dropped handle at 24 mins.

10 x 500m/1:00 rest
- 3 @ 1:53
- 3 @ 1:52
- 3 @ 1:51
- 1 @ 1:50

warm up

2500m x 3 r2:30
First 2k at 24spm @2K +13
Last 500m at 28spm @ 2K +5

warm up

2:13.7/500m, SR38
Movati

6 x 1000m/2:00 rest
Start @ 1:53/500, increase pace -1 sec each interval
5 achieved, 6th 1:51.1
Result 1:51.0/500m, SR 28.