3K warmup short intervals at 1:50/28-30 and then 1K warmdown

Warmup, then 500 on 500 off, warmdown

Warmup and variable intervals

Warmup and 3 500s in LC

Pretty much steady state at 2:12 pace with Jeff Brock and Rick Richards

Warmup, some power pieces at #10 setting to work on strength, not much else.

3K warmup and then variable 500m on and 500m off.

Steady state with Rick Richards at NBC

Still working into getting into shape.