Strapless
DF143
38:11.9 9999m 1:54.6 22spm
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19:32.5 5000m 1:57.2 19spm - this needs to get to under 1:49 if I wish to comare to the last time I did this workout.
r2
07:34.5 2000m 1:53.6 21spm - this needs to get to around 1:45
r2
03:45.3 1000m 1:52.6 21spm - the 1km s need to be faster than the 2km.
r2
03:44.8 1000m 1:52.4 22spm
r2
01:12.2 0333m 1:48.4 24spm - these need to be faster than the 1kms
r1
01:11.0 0333m 1:47.8 24spm
r1
01:10.0 0333m 1:46.3 24spm