Steady 24spm for 30min, 2:05-ish for 20min, 2:08-ish next 10min, down to 22spm and 2:10-ish last 15min. HR using Ant+, pretty stable.

Warmup

cool-down

90/60/30 x 10. First since Sep. Last interval, 30sec sprint a minute early. (Compare w. 7,219m, 2:04.6 avg 27Sep, slowest all season)

warm-up

Elliptical warmup

Cool-down

7 x intervals: 4min @ 23-24spm and 2:07-ish pace + 1min race-pace (1:56-ish) sprint (8466m in 35min, giving 2:04.0 pace), plus 10 min ram…

Warmup, pick drill as usual

easy warm-down after arm day

Elliptical warmup

3 x 15min intervals, 5min rest between (TN workout)

Elliptical warmup

Edge upright, see screenshots.

Tired after hard day prior. Steady state 22spm, trying for sub 2:10 splits.

DF=132, started 90/60/30 but only did 2 intervals, legs kind of dead from yesterday? Or still psyched-out about being so much weaker than…

Warmup

Warm-down for HR recovery