5:00 w/u, 5k hard, couple minute cool down.

5x5:00 @<1:55/500 (final one <1:51/500), w/2:00 easy between.

30

10k with some pace on it

30:00

Short on time 7k before work

2x10:00@<1:55/500, w/2:00 east between

30:00

8x2:00@<1:49/500, w/1:00 east between.

7k

Long day, with some push to it. 1/2 marathon plus in 90:00. Glutes were in fire that last 3k!

Lazy ass 5k

5x5:00@<1:55/500, w/2:00 east between

10x1:00 @<1:45/500 (last 4 <1:43/500), w/1:00 east between.

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.