5K @ 2:20 pace/20-22; scattered interals thereafter, including 2 X 300m @ 33/1:45 pace

Mish-Mosh@21 variable pace 3:30-1:55.

4 X 4K @ 23-24 2:08 with 500m off after each

Mish-mosh

SS @ 22 spm nonstop

2K Warmup; $ X 1K with 250m off; scrambled up warmdown

Steady State throughout 2:16.4 pace/average 22 spm

5K SS @ 23spm/2:22 pace; 2 X 1K on/250m off; 750m/250 off; 1250 @2:08/25 spm.

3K SS @ 2:20/18spm; 5 X 250m @ 3:30/1K @ 2:08/24; 250m off; 500m @ 1:59-2:01/26spm

Same info at 12/13

C2 lost record; I have separate listing on computer

SS 4K at 2:20/18 spm; sporadic hard pieces thereafter. Trip to West Coast has taken its toll.

4K SS at 20-22/2:20-2:18; then 3X 1K on @24/2:05 with 250m off at 3:30

1K warmup; 500m on/250m off; broke down a bit at the end; but finished with strong 500m for the final.

250m on/off

250m on/off

250m on/off

Warmup at 20spm/2:30 and then spurts of 500-800m at 2:05/24spm followed by 250-300m paddle

Not much steady state; a lot of intevals of 1' @ 1:55

First time back on since May. I have to start being consistent.