30:00

75:00 aggressive, 10:00 @<1:55/500, 5:00 cool down. 1/2 marathon plus for total distance.

30:00

40ish

2x10:00@<1:55, w/2:00 rest. Threw in a 2:00 @ <1:50 at the end.

Leisurely 40:00

Quick 10 to warm up for strength.

10x1:40@<1:50/500 w/:20 east between. So, so hard.

40ish

Bit over a 1/2 marathon to get this Sunday started.

60ish at moderate pace

6x5:00 @ <1:55/500, w/2:00 easy between.

35ish

10k

5x3:00 @ <1:50/500, w/2:00 easy between. Knocked out last one <1:49/500. 😮‍💨😮‍💨🔥🔥🤮

30:00 before work

60:00 moderate, into 3x1k @<1:55/500. Getting that long distance fitness back.

Another 60

60ish

Short rest intervals 🔥💪🏾😮‍💨10x1:40 @ <1:50/500, w/:20 east between.

45

Pyramid from 1:00 to 5:00, and back down.

60:00 before work

45

10k at moderate pace