Ladder from 1:00, up to 5:00 and back down. All reps sub 1:55/500m. Really struggled on the way back down, and it was awesome.

5k

5k

5k

30:00 playing around with different stroke rates.

10k @ <2:10/500, 4x500 m @ <1:50/500, fartleks to close it.

3x5:00 @ 1:53ish/500, w/2:00 easy, 2x1:00 @ <1:45/500 w/1:00 easy

5k

The hard schtuff. 10x1:40/500 @ 1:50ish, :20 easy. Workin’!

45:00 <2:15/500, 3x1k @ 1:50ish/500.

3 hours of sleep be damned. 5k a day suckahs!

5k everyday

5000 meters

5k before work

12x1:00 @ <1:50/500, 1:00 easy. Pushed it on the last two reps.

First long(er) day in a minute. 60:00 @ 2:10ish/500. Not as good as a nice, long day on the trails but it’ll do.

5k a day (at least)

5k

5k a day

5k before work. Getting in what I can amongst 13–14 hour work nights.

30:00 variable workout. Off to the lab✌🏾

45:00