Easy 25:00 after work

Easy 30:00 to start the day

Long day with some pace behind it. But over a 1/2 marathon. 90:00

60:00 moderate to get the day going

50:00 at moderate pace

After work special, The 5k Edition.

10x1:00 hard (<1:48/500, final 3 <1:45/500), 1:00 easy.

5000 meters after work

45:00 now to work

5x3:00 @<1:52/500(last 2 <1:50), 2:00 easy. Try for all <1:50 next week.

After work 5k

45:00 to start the day

Long day, 80:00. Threw in 15:00 @ <2:00 towards the end.

Short rest intervals. 10x1:40 hard, :20 easy. Last 2 @ <1:50/500

60:00 moderate

1500 cool down.

6x5:00 on @ <1:55/500, 2:00 off.

50:00 easy to start the day

After work 5k

10x2:00 hard, 1:00 easy. Now work.

After work 5000

Getting ready for work; 45:00

Long day, w/aggressive pace; 2:06/500 for the duration. Threw in some 1:00 on/1:00 off at the end.

60:00 at moderate pace

45:00. Threw in 25:00 @ <2:00/500.