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

3 x 5 mins / 5 min rest & repeat
1 - 1.56.9 rate 20
2 - 1.54.5 rate 22
3 - 1.51.3 rate 24
5min rest
4 - 1.51.6 r…

5 x 1000m with 1:30 rest
Rate 20 for all
1) - 1.56.2
2) - 1.55.1
3) - 1.54.3
4) - 1.52.9
5) - 1.49.5

Rate 23

10 x 30/30s x 2 sets
1st: 1473m @ 1.41.8 - 27spm
2nd: 1519m @ 1.38.7 29sm

Rate 23/24 30min PB
6 min splits:

1.57.1 - rate 23
1.57.8 - rate 23
1.57.4 - rate 24
1.57.4 - rate 24
1.54.7 -…