ON MODEL D!! @ Sean Clarke's Apt.
2:06.0 @ 22-24spm

6x4'on/1'off @ 2:00.6, 1:58.1, 1:58.1, 1:58.3, 1:57.8, 1:57.6

2x30'
1st one @ 2:10.2 - 19-20spm, 2nd one @2:07.7 - 22 spm

2:10.7/1049 cal. (In NH @ Exeter BH)

6x1K @ 1:55.3, 1:54.8, 1:55.2, 1:55.0
1:55.9, 1:56.0

SS@22spm, 1st 30' @2:07, last 45' @ 2:10, 1058 cal.

2:13.4, HR 156 - tried to keep HR low again, still sick

2:10.6, HR 162 - tried to keep HR low, sick

4'on/1'off @24spm, 1:58-2:01

2:08.7
Start of Kaylor/Harris Weight Loss Challenge! (142.2 lbs.)

2:06.5

10K hard SS 18-22spm, 2:08.4, 1K easy, 4K@750on/250off, 5K easy SS, 1141 cal.

2x4K @22spm, 2:04.0, 256 cal.

2x4K @22spm,
2:04.4,
255 cal.

2x10K
2:09.1 ave/500m
18-22spm, change every 2K up 1 beat

2x10K
2:12.1 ave/500m
16-10spm, change every 2K up 1 beat

5x500m -
1:52.3, 1:51.5, 1:51.5, 1:51.5, 1:50.4
REALLY TOUGH WORKOUT!

5' warm-up for 5x500m

3x6K
2'on/1'off @race pace or below (1:58-59)
@26-28spm Awesome Push!

3x6K
2:03.8 @24spm
Really good push and consistent