1/2/3/4/5/4/3/2/1 minutes with 2 minutes rest

8 x 500m, 1 minutes rest

4 x 3 min / 2 min easy, r1441

10 x 1 min / 1 min easy, r2161

1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min pyramid / 30s easy

Intervals of 6/3/3/1/1/1 minutes with 2 minutes rest.

6 x 1000m, 2 minutes rest, r1005

1/2/3/4/5 minutes with 2 minutes rest

5 x 500m / 2 min easy, r1523

2000/1500/1000/500m with 1m30s rest

5k to start the week

4 x 5 min / 2 min easy, r816

10 x 1 minute / 30 seconds rest

Triple Tabata.b8 sets of 20 seconds hard followed by 10 seconds easy. Rest for 4 minutes. Repeat the 8 sets. Rest for 4 minutes. Repeat t…

2/3/2/3/2/3/2 minutes with 1 minute rest. Great splits.

3 x 1000m / 3 min easy, r1827. Much better splits.

5 x 4 min / 2 min easy, r1177

30m time trial. Not exactly where I wanted to be, but close to 8k.

5/4/3/4/5 minutes with 2 minutes rest

6 x 500m / 1 min easy, r830? Emptied the tank wayyy to early

6 x 4 min / 2 min easy, r2136, feeling good today!

10 x 2:30 / 30 seconds easy, r956

1/2/3/4/5/6 minutes with 1 minute rest, r493

6 x 3 minutes with 2 minutes light. r2376

11 reps at 250m, 45s rest.