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

1x250, 24spm @1:48.2, MHR 157 84%

4x250x750 @1:38.2, MHR 171, 92%

Taper, 5x250x750 @1:38.4, MHR 169, 91%

250-500-1000 pyramid, MHR 181

Mel's 2k warm-up, MHR 162, 83% HRR

5k easy, MHR 141, 68% HRR

5k incl 4x250 @1:36.5, 2@30-32 SPM, MHR 177