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.

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.