tues 87.5 2k @ 6.57 + 4x500 sub 1.45

mon 87.5 4x1k 2k @ 1.40 pace + 2x500 @ 1.40 av 1.52 pace

sat early am

fri 87.0 2k sub 6.58 + 4x500 sub 1.45 pace

fri pm @ 19 spm

thus 87.2 8x500 5-0-3 av 1.39.6 pace

wed warm up at home

wed 86.8 @19 spm

tues 300x10 av 1.35.3 pace

tues 86.7 2k sub 6.58 + 4x500 @ 1.40 pace

mon 86.8 4x1000 r4 2 sub 1.40, 2x500 sub 1.40 av 1.49

mon warm up home

sat early before work

fri after work @21 spm

Fri 87.2 2k @6.58 + 4x500 sub 1.45

thus 87.2 8x500 r:2 5 -1 -2 av 1.42

thus warm up home

wed 86.8 @20 spm

tues 10x300 r1 av 1.35.1 pace

tues 86.8 2k sub 6.58 4x500 @ 1.45

mon 86.8 4x1000 r4 2 @ 1.40, 2x500 sub 1.40, av 1.46

sat early am before work

fri pm @20 spm

fri 87.0 2k @6.58 + 4x500 @1.45

thus warm up at home