6 x 5min intervals: 4min sub 2:10 + 1min full sprint (mostly 1:55) giving 7161m in 30min = 2:05.6 pace; plus 10min 2:10 steady,; plus 5mi…

Warmup

Elliptical warmup

Edge stationary bike, see screenshots. Left hamstring felt strained afterwards.

Edge stationary bike, see photo of workout summary screen.

7 x 5min intervals: 4min @ sub 2:10 splits + 1min sprint (1:56/57-ish); plus 10min ramp-down/warm-down.
Very slight low back pain/str…

Warmup

Warmup; 20min @ 2:10-ish; 10min ramp-down

Elliptical warmup

more low-ish rate for form (and meters)

continuing at low rate 15spm, slowing some

16spm, per TN's winter workouts list. DF=107

Race piece @ 26spm (DF=106); split pace 1.2sec faster than at 24spm last week (at DF=130)

Elliptical

Max HR test (see bookmark), 171bpm spike spurious

cool-down, HR recovery

6 x intervals: 4min @ 21-22spm/2:10-ish plus 1min @ 25-26spm/2:02-ish.
10min ramp-down

warm-up