R22 1:59.5 .6 .6 .6 .6 .6 .4 .5 .5 8.2
140 46 50 53 57 58 60 62 63 65

R26 10 x 1:30 / 1:30R 1:49.4 .2 .4 .4 .4 .4 .4 .4 .4 .4
148 50 52 53 54 54 55 56 57 57
93 100 05 05 08 11 13 14 16 08

R20 2:02.6 .6 .6 .7 .7 .8 .6 .6 .5 .5
130 40 42 47 48 50 51 52 54 55

R26 1:50.0 1.8 1.8 2.0 1.8 1.6 1.8 0.2 138 49 52 55 57 58 59 60

R26 10 x 1:00 / 1:00R
1:50.7 49.0 .4 .4 .4 .4 .4 .4 .4 44.8
130 36 38 38 40 42 42 44 44 54

R26 10 x 1:00 / 1:00R 1:49.6 .6 .6 .3 .6 .6 .6 .6 .6 .6 .6 8.0
138 43 45 48 50 51 53 53 55 57 57 61

R22 2.5k / 5' / R24 2k / 4' /R26 1k / 3' / R28 1k
2500 2:00.6 1:59.5 59.7 59.8 59.7
135 143 148 151 153

R24 12 x 1:00 / 1:00R 1:50.2 49.0 9.0 9.4 8.3 9.0 8.6 8.3 8.3 8.3 8.6 6.3 127 38 41 42 44 45 47 46 48 49 49 57

R20 2:02.6 .6 .7 .7 .8 .7 .7 .7 .6 .5 .7 .4 137 43 47 51 52 55 57 58 60 61 63 63

R24 1:47.5 6.0 7.0 8.5 7.5
118 142 155 160 162

R20 1:55.5 .8 .6 .3 4.1
140 153 157 160 162

R20 2:02.9 2.7 2.6 2.5 2.2 2.0 1.8 1.8 1.1 1:58.6
129 136 142 147 149 153 155 156 159 164

R20 10 x 3:00 / 2:00R
1:59.8 9.5 9.0 8.7 7.8 7.8 7.6 7.3 7.6 7.1
149 151 156 158 159 161 163 164 166 167

R18 1:58.9 9.0 8.8 8.8 8.9 7.8
141 150 156 159 162 164

R20 1:58.8 9.1 8.9 8.9 8.6
136 144 150 155 156 158

R22 1:58.7 9.0 8.8 8.9 8.8 5.7
131 141 146 151 153 159

R20 2:02.8 .7 .7 .7 .7 .8 .9 .7
128 137 144 149 152 155 157 158

Warm down R20

Warm up R20 0:45 / R24 0:15

R24 1:52.2 .2 .6 .4 .6 .4 .4 .0
136 152 156 160 162 164 166 168

R20 6 x 3:00 / 2:00R 1:57.9 .9 .8 .9 .8 .8 144 152 156 160 162 164

R18/20/18/20/18 2:05.7 5.7 2.8 2.8 5.7 5.8 2.9 2.7 5.6 5.3 144 148 153 155 155 157 160 161 161 161

4 x 2k / 5'R R18/R20/R18/R20 R18 2:06.1 5.8 5.7 5.8 5.7 122 132 137 141 144 (HB start 54)
R20 2:02.7 2.8 3.0 3.0 2.…

R32 9 x 1:15 / 1:15R
1:44.1 4.1 4.1 3.8 3.8 3.8 3.5 3.8 3.0
149 153 157 159 160 160 161 162 164

4 x 2k / > 5'R R18/R20/R18/R20
R18 2:05.8 5.8 5.7 6.0 5.7
130 136 138 143 145
R20 2:02.8 2.8 3.1 2.8 2.…