Fastest time ever for 5k !!!!……With a PB for 2k on the way - 9m 57sec!!!!….it was scorchio in the room too

Furthest distance for 40 mins this season/on new machine.
Very warm in room - negative splits circa 2.40.

first row after two days illness.....finished strong.

5 minute warm up. Then fast 1 minute (sub 2.30 & 24/28 spm) at start of each new 5 minute segment -with 1 minute flat out to finish.<…

Steady warm up for 5 minutes at 2.40/2.50. Then did negative splits for each successive 1k. Managed last 3k at circa or mostly under 2.30…

10 minute warmup. Then 1 minute pyramid efforts at start of each 5 minute segment. Last minute managed to average 1.59 per500 metre for f…

Second recovery row. 5 minute warmup then circa2.40/50. Negative splits.

Recovery row from yesterdays pb for 20 minutes. 2.50 average.

Fastest pace and most distance for 20 minute row.
Managed sub 2.30 for the last fifteen minutes.
Kept the sim low (22/23) and dro…

5 MINUTE WARM UP.
1 x minute sprint at start of each 5 minute segment - circa 30spm and sub 2.20/500mtrs.

First 10K for many years. Went steady throughout, but managed negative splits. First 5k at 2.50 pace - second 5k circa 2.40/2.50. Struggl…

Steady recovery row - circa 2.50 per 500mts.

5 minute warmup circa 2.50/2.55 spm
then ....
2.40 average with a flat out 1 x minute sprint at the start of every 5 minute secti…

5 minute warmup.
negative splits for second 15 mins.
Sub 2.40min/500 Mts average.
Felt strong in final 10 minutes.

20 spm - 2.44.9 /500mts

Short warm up then the following:
20 mins total
25 spm average over workout
2.33.3 average/500 Mts
97 watts average/500 M…