6 x 1250m rate 18 with 40s rest.
1.58.8
1.59.0
1.58.7
1.58.4
1.58.8
1.57.9

Rate 23 - steady felt relatively easy - 7/10

5 x 6 mins with 45s rest - rate 20
1.59.8
1.59.0
1.57.3
1.56.7
1.55.7

New PB - 2000m splits rate 24, 24, 24. 23, 2:

20 x 1 min with 20s rest
1st = 1.54.9
Last = 1.48.8
Rate 20

5 min splits new PB
- 1.59.0 - 23spm
- 1.58.9 - 23spm
- 1.58.7 - 24spm
- 1.58.7 - 24spm
- 1.57.9 - 24spm
- 1.53.4…

500m rolling splits
Rate 18/19/20/22/24
18 - 2.02.7
19 - 2.01.3
20 - 1.58.8
22 - 1.58.2
24 - 1.53.3

Rate 18/19

Rate 23 average -
1000m splits:
/ 3:53.6 - 23spm
/ 3:53.1 - 23spm
/ 3:53.2 - 23spm
/ 3:52.3 - 24spm
/ 3:47.7…

5 x 2000m with 1:30rest rate 20
1.59.1
1.58.9
1.58.5
1.58.2
1.55.3

10 x 750m rate 18 with 40s rest
1 x 750m rate 20 - 1.54.6/500m

10 x 30/30r - rate 18

Rate 19

6 x 6 mins UT2 rate 18 with 1 min rest

9 x 1000m rate 18 with 1min rest. Felt very good

6 x 340m with 25s rest. Rate 29/30
-2k cool down

1 hour PB - rate 22/23 - 10 min splits:
2435 - 2.03.2
2437 - 2.03.1
2438 - 20.3.0
2436 - 2.03.1
2435 - 2.03.2
247…

30 / r20 new PB - 1:59.7
Very hard - 8/10

Rate 24
2km splits @:
2.01.2 - 8.05
2.01.2 - 8.05.1
2.01.0 - 8.04.2
2.01.2 - 8.05.0
1.59.7 - 7.59.0