3K Warmup; 6 X 500m @2:05 PACE/500m off; 1K Warmdown

2K warmup and then a slurry of 500m on/off @26-28/1:55 pace

3K warmup with a series of 500m on/off

4K SS;smattering of sprints 250m-1000m at 24-26 with 250m off

3K Warmup; 3 X 1K @2:10/24-25 with 500m off in between; smattering of 250m at 26-27 at 2:00/05 included; 500m warmdown

2K Warmup; 500m X 8 on/off @1:50-1:55 ; 1K Warmdown

10K SS for 44:44.9; 1K warmdown

32:22 for 7000m and then warmdown. 16-20spm 2:14-2:00 pace

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