5 x 500m rate 26 w/ 40s rest
3:30 rest
3 x 500m rate 26 w/40s rest
3:30 rest
2 x 500m rate 26 w/ 40s rest

1 x 5000m rate 24, 1500m rate 24

4 x 2km rate 20 with 3 min rest.
- 7:49.7
- 7:52.2
- 7:48.1
- 7:14.4

30 min rate 23/24 new PB
1511, 1516, 1517, 1520, 1548m splits

3 x 1000m race pace / 2:10 rest
1 - 3:39.6 - rate 27 - 1:49.6
2 - 3:36.2 - rate 27 - 1:48.1
3 - 3:30.4 - rate 29 - 1:45.2

Rate 22 - relatively steady pace - 6/10 difficulty

3 x 4000m rate 20 with 2:20 rest
- 1st @ 16.12.0
- 2nd @ 16.11..9
- 3rd @ 16.12.1

10k rate 24 pb by 35.4s

Felt very good

New PB over 30 min Rate 22 (57m more and 2spm less than last time)

3 x 10min/1:10r rate 19
- 2461m - 2.01.9
- 2475m - 2.01.2
- 2503m - 1.59.9

Felt shit and couldn’t hold Rate 19 p…

4 x 5 mins / 1 min rest
- 20, 22, 24, 26
6 min rest
3 x 5 mins/ 1 min rest
- 20, 22, 24

30min rate 20
6min splits:
2.02.1
2.01.2
2.00.5
2.00.5
1.59.5

2km PB ave rate = 28
1st - 1.48.3
2nd - 1.50.5
3rd - 1.50.3
4th - 1.46.1

4 x 2400m / 1:30rest R19
- 2.01.7
- 2.00.9
- 2.00.2
- 1.58.7

5km rate 24 new PB - 8/10 difficulty

10 x 500m / 45s rest - rate 24 only

1st 500m = 1.53
10th 500m = 1.47.9

4 x 5 mins / 1:10r
- 20, 22, 24, 22
6 min rest
3 x 5 min / 1:20r
- 22, 24, 22

4 x 5 min rate 20/22/24/22 with 1:10 rest
5 min rest
3 x 5 min rate 22/24/22 with 1:20 rest

6 x 5 mins with 1:20 rest rate 22. ave:HR 169

3 x 1,500m rate 21.5 - Ave:HR 163

5 x 750m rate 21 - 40s rest between: Ave.HR @ 161

3 x 2k rate 23 1/2 - with 2 min rest

Cool down

Rate 24