2k warm up at 2.04.2
4 x 500m TT:
1.43.9 - 29spm
1.41.9 - 30spm
1.41.3 - 29spm
1.40.7 - 30spm
2k cool down at 2.0…

3 x 15min w/ 1min rest rate 20
- 3675 - 2.02.4
- 3678 - 2.02.3
- 3715 - 2.01.1

Total fail 5k attempt: 26spm

3844m - 1.55.1
Stop
1156m - 1.54.1

5min w/ 1.20 rest rate 20,22,24,22
6min rest
5min w/1.20 rest rate 24,22,20

1.56.8 / 500m

3 x 2500m with 2min rest
29.48.5 rate 24
4 min rest
2500m rate 24
9.52.7

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