2:07.2
watched "Top Gun"!
23spm, 1033cal.

2:09.3, 923 cal, rates 18,19,20,21,22 change every 3K

SS@22-24spm, Varied rates & pressures, 752 cal.

2:07.4
@22-24spm
1028 cal.

w/Emily Wheelis -erged to Fast & Furious!
2:10.8 overall ave.
978 cal.

1st 10K w/JA, 500m easy, 9500m OYO. Same as 11/27. 2:10.9 overall ave.

10K @18,19,20,21,22 change every 2K, 500m easy, 9500m repeat rating 2:10.9, 1217 cal.
start of holiday challenge!

2:06.5
w/ JA and Daria

4x10' 4'@24,3'@26,2'@28,1'@30
2:00.1

4x10' 4'@24,3'@26,2'@28,1'@30
2:00.2

4x10'
4'@24,3'@26,2'@28,1'@30
1:59.6

4x10'
5'@24, 5'@26
1:59.9

2x6K, 1x4K
2'on/1'off@26 at pace (1:59-2:00)
237 cal.

2x6K, 1x4K
2:05.3
381 cal./177.9 watts @24spm

2x6K, 1x4K
2:05.5
380 cal./176.9 watts
@22spm

2:08.9 straight thru 20-24spm, 1005 calories!

3x15'
2:02.9

3x15'
2:02.9

3x15'
2:03.3