Long day. 50:00 @ <2:15/500, 3x2k. Accidental 2k PR on my last rep.

The hardest w/o IMO. Short rest intervals, 10x1:40 @ <1:50/500, :20 easy. Serious self talk starts around #5. Runners, think 800m r…

60:00 steady state

5k

Pyramid 1:00 up to 5:00, back to 1:00, w/2:00 easy. 5:00 wu&cd

After work 5k

3x1500<1:54/500, 1x1500<1:50, w/2:00 easy. 5:00 wu&cd.

11x1:00<1:45, 1:00 easy. Didn’t get a good enough warm up, so struggled the 1st couple of reps. Got to <1:40 my final rep.<…

5k

50:00 steady state

Long day with fast finish. 12k <2:20/500, 4x1k <1:55/500, 1x1k <1:50/500.

Whew! 10x1:40 <1:50/500m, :20 easy.

3rd shift blues. 6x5:00 <1:55, last one sub 1:50, 2:00 easy.

5k after work

60:00. 30:00 @ <2:20/500, 30:00 @ <2:10/500.

5k

Pyramid up to 5:00 and back down, w/2:00 easy. Timer issues so spread across two sessions.

Pyramid up to 5:00 and back down, w/2:00 easy. Timer issues so spread across two sessions.

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.