Rate 19 - 7/10 difficulty

New 30r20 PB
5 min splits:
1st - 1.57.6
Last - 1.55.1

15 x 500m W/ 1 min rest between - rate 20

1st = 1.53.8
Last = 1.46.4

6k, 4k, 2k @ rate 18 with 3 min rest between
6km - 2.02.1
4km - 2.01.4
2km - 1.58.3

New 10k PB - rate 22 for 9k and 23 for last 1k
1st = 1.57.5
10th = 1.54.1

3 x 2500m rate 20 with 2 min rest

1250m rate 20

10 min warm up then 4 x 500m with 1:20 rest

1.43.4 - 26spm
1.42.6 - 27spm
1.42.1 - 26spm
1.39.2 - 27 spm

New PB by 140m - rate 22 for 30 mins, rate 21 for next 30 mins
- first 5 min interval @ 2.01.6
- last 5min interval @ 1.58.4

3 x 2000m rate 24 with 3:20 rest

1.52.5
1.52.2
1.52.3

Very hard - 9/10

30 x 1 min with 30s rest
Rate 24

First at 1.49.8
Last at 1.41.3

8 x 1000m rate 18 with 1 min rest
1st = 1.58.5
8th = 1.54.9

Rate 23 - New PB:
5 min splits:
1.56.6
1.56.8
1.57.0
1.57.0
1.56.7
1.55.1

4 x 2000m rate 20 - 3min rest between

7.49.3
7.47.0
7.43.4
7.41.4

8 x 3min rate 24 with 1 min rest
- first at 1.52.5
- last at 1.49.3

Rate 18

Rate 24 new PB - 1000m splits:
1.54.3
1.54.1
1.53.8
1.52.7
1.49.2

Rate 20 new PB (51m more than previous)

Rate 18 new Pb

1000/750/500/250m sprints rate 24 with 1:30r between x2 (5min rest between finished sets)

1.49.0 set one average
1.46.7 set…

Rate 20 new PB
Last 5min @ 1.54.9

3 x 15min rate 18 with 3min rest

1) - 3691m - 2.01.9
2) - 3709m - 2.01.3
3) - 3743m - 2.00.2

8 x 500m rate 24/25 with 1 min rest
(Gym too hot, burn out?)

3 x 2500m rate 22 with 3min rest
1.57.1 - 9.45.7
1.57.0 - 9.45.0
1.56.4 - 9.42.2

4 x 2000m rate 20 / 2:20r

1.57..6
1.57.7
1.57.6
1.57.1

New PB rate 23/24
2k splits:
1) 7.55.6
2) 7.56.6
3) 7.56.3
4) 7.57.4
5) 7.43.3