25:00 after work

5x3:00 @ <1:50/500, w/2:00 easy.

90:00 LSD

30:00 w/some stank on it! 👋🏾

45:00 working on producing power at a lower stroke rate.

10x1:40 @<1:52/500 final 2 @ <1:50/500, w/:20 easy.

60:00 easy

5k w/some pace. Figured I’d make both workouts today tough. Now strength.

3x10:00 @<1:55/500, w/2:00 easy.

After work 5k

45:00

Long day. 90:00

3x1500 at <1:53/500, 2:00 easy

10,000

10x1:00@<1:45/500, 1:00 easy. Getting that short range fitness back.

60:00 w/a bit of pace behind it.

Quick 30:00 before work

Long day, 90:00. At a slightly aggressive pace.

Short rest intervals. 10x1:40 @ <1:52/500.

60:00 at a moderate pace

5x3:00 @<1:53/500 (final 3 <1:50/500), w/2:00 easy.

50:00

5000 after work

6x5:00 @<1:54/500. Hard sheeeiiiit.