5k after after

4x1500 @ <1:55/500. Had some trouble during number 3, but quickly rallied.

45 before work

Post work 5k. Getting those two-a-days back in

Short rest intervals. 20:00 w/u, 10x1:40 hard, :20 easy.

Post work 5k

Easy 45

80:00 moderate. Long day.

7x5:00 @ <1:55, w/2:00 easy. Tough morning 😥😥

Post work 25:00

45:00 before work

After work 5k

20:00 w/u, 10x1:00 @ <1:50, 1:00 easy.

5k

5k

45:00, working on low stroke rate.

80:00

30:00ish

Goal 6x3:00 @<1:50/500. Eyes bigger than my balls on this one. Hit the mark on 4/6, and fell to pieces during final rep. Try again…

60:00 a bit aggressive @ 2:07/500 for the duration

10:00 w/u, 4x10:00 progressive @<1:57/500, 2:00 easy, 5:00 c/d

60:00 leisurely

40:00 @<2:15/500, 20:00 @<1:58/500, 20:00 @<2:15/500

Short rest intervals. 10x1:40 @<1:52/500, :20 easy.