5k after work special

12x1:00 on @ <1:50/500, 1:00 easy, 10:00 wu&cd

Long day, fast finish. 11k @ 2:15/500, 5x1k @ <1:55/500. 🔥🔥😓😓

50:00 w/some speed play mixed in.

After work, post booster 5k

Short rest intervals. 10x1:40 hard, :20 easy. 10:00 wu&cd. 😓

60 minutes. Alternate between 2:20/500, & 2:10/500 every 5:00.

5:00 wu&cd, 6x5:00 @ <1:55/500 m, 2:00 easy. Knocked out the final rep @ 1:50/500.

Leisurely after work 5k. Tough workout on tap for tomorrow morning😳

50:00 steady state @ 2:10/500m.

After work 5k easy

5:00 wu&cd, 10x2:00 on 2:00 easy

Long day. 10k steady state @ 2:15/500m, 5x1k @ sub 1:55/500.

30:00, 5:00 easy, 5:00 @ 2:00/500. Had to cut it short due to laziness and poor planning.

Short rest intervals. 10x1:40 hard, :20 easy. 10:00 w/u, 5:00 c/d.

2x6k steady state

After work 5k. Could really feel this morning 4x2k, so I took it very easy tonight.

5:00 wu&cd, 4x2k sub 8:00, w/2:00 easy.

30:00 after work

11x1:00 on 1:00 easy🔥🔥

Long Day, 3x5k, w/2:00 easy. Down to 2:00/500m every 5:00.

7:00 wu&cd, Pyramid from 1:00-5:00-1:00, w/2:00 easy.

Easy 30:00

5’s…5:00 wu/cd, 5x5:00 hard, 2:00 easy.

After work 5k