12 x (1:00 / 1:00R)
20 20 24 24 30 30
2:03.4 2:01.9 1:54.5 1:56.2 1:46.7 1:46.0
2:00.4…

250 / 1:30 / 300 / 1:50 / 350 / 2:10 / 400
52.5 62.7 73.3 83.4
1:45.0 4.5 4.7 4.2
30 30 29 32
Very,…

Double ladder
8 x 1000 / 2:30R 2 x (18 20 22 24)
4:15.9 4:07.7 3:58.9 3:52.7 4:09.8 3:55.9 3:51.0 3:45.0
2:08.0 2:03.8 1:5…

Recovery row
s/m 15 12 10 12 15 changing every 4'
All 2:30.0 bar 2nd 12 which was 2:30.1

16 18 20 (continuous 4 x 5')
2:11.6 8.2 4.4 (1139 1170 1205)
2:11.8 7.8 3.8 (1138 1173 1211…

Pyramid 16 18 20 18 16 (5:00 each)
2:11.5 2:07.9 2:03.9 2:06.9 2:09.9
1368 1407 1452 1418 1385

3 x 2000 / 5:00R
7:33.5 7:31.8 7:28.6
1:53.3 1:52.9 1:52.1
27 26 26
Did not look forward to this s…

Continuous double pyramid:
18 20 22 24 22 20
2:07.8 2:03.9 2:00.0 1:57.4 2:00.4 2:04…

Pyramid 250/500/750/1000/750/500/250 recovery 1:30/250m
0:53.0 1:46.0 2:38.8 3:31.9 2:38.9 1:45.8 0:52.9
(1:46.0 1:46.0…

Constant 24 s/m
1:57.0 .0 .1 6.9 .0 .0 .1 .1 .1 6.2

2 x 2500 / 5' REC
9:29.0 1:53.8 26
1:53.8 .8 .9 .9 .7
24 26 26 26 27
9:26.4 1:53.2 27
1:53.7…

Trying to master pace for (eventual) 30R20:
254 255 255
1:58.1 7.6 7.6

2 x (10' / 3:20R) Pyramids 18/20/22/20/18, 2' each section
473 488 504 488 473 (2426)
477 492 509 492 477 (244…

Failed 5000 attempt - still not recovered from 2k and trying to get times in for end of season. Also, easier 5k pace (as opposed to 2k) l…

3 x 10' / 3:20R Pyramids 18/20/22/20/18, 2' each section. Approx 18 2:08 (469), 20 2:03.5 (486), 22 2:00 (500):
470 486 5…

Having failed 60:00, decided to do additional 20:00 & 16:00 to the 1st 24:00 - managed the 20:00 but too tired to do the final 16:00.…