10k easy 167 90%

PS 10k 1:58 /w 100M descents 178 96% 13.5'

PS 10k 1:59 /w 100M descents 175 95% 8.3'

PS 10k 2:00 /w 100M descents 171 92% 0.5'

PS 7x300x1' @1:43 Bust! 171 92% 0.2'

PS 6k 1:55 -:01/1k D4.5 Bust! + 1k wu

PS 7.5k recov @2:01 D4.5 161 87%

Technique drill, film

MC 168 2:06/2:02 2412m 161 87%

PS 7.5k recov @2:01 D4.5 160 86%

PS 3x2kx1' @1:53 -:01/1k Bust! +1k cd 174 94% 4.3'

Check DFs

MC 168 2:06/2:02 2412m

PS 7.5k recov @2:01 D4.0 164 89%

PS 8x500x2' @1:43, 178 96% 3.1'

wu/cd for 8x500

MC 100 2:06/2:02 1444m

PS 7.5k recov @2:01 D4.0 163 88%

PS 7.5k recov @2:01 D4.0 161 87%

cool down

PS 7.5k recov @2:01 D4.0 158 85%

PS 3x2kx1' @1:54 -:01/1k +1k cd 183 99% 10.5'

PS 7.5k recov @2:00 D4.0 +2865m 162 88%

PS 7.5k recov @2:00 D4.0 sick 162 88%