PS recov, 167 MHR, 90%+2.5k w 2x500@1:50

PS 8k 2:01 rev splits, 96%, 8.1' a/a AT

PS recovery 2:02, 88%

PS 8k 2:02 rev splits, 97%, 12.4' a/a AT

D3 7500 2:00, ~22 SPM, Strapless, 93%, 7.2' a/a AT

PS D1 2:00, 25, 10m/s, Strapless, Breathing, 92%, 3.2' a/a AT

PS D2 2:00, 25, 10m/s, Strapless, Breathing, 94%, 8.4' a/a AT

PS D3 2:00, 25, 10m/s, Strapless, Breathing, 95%, 7.1' a/a AT

PS D4 2:00, 25, 10m/s, Strapless, Breathing, 93%, 5.1' a/a AT

Paul Smith stuff, MHR 154, 77% HRR, 83%, 0' a/a AT

Warm-up, cool down for 10k test.

10k pyramid 2:10, :05, :00, :05, :10 MHR 166 89%

6k internet race, MHR 184, 99%, 16.1' a/a AT

Long and hard, MHR 173, 93%, 4' a/a AT

1x1kx3', 4x1kx30" 1&5 @1:43.7, MHR 184, 99%, 3.6' a/a AT

No w/u. Start easy, finish hard. MHR 174

Warm-up, cool down for 500m test.

Warm-up and cool down for 1k test

Baltimore Burn, no PB!

Baltimore Burn warm-up

3x250 practice starts MHR 167/90%

Mod Mel's 2k warm-up, MHR 158, 80% HRR