10 x 500m / 1min rest
1st = 1.49.9
Last = 1.43.4
Rate 25

7549m rate 23/24
- 1.59.2
2451m rate 24
- 1.58.4

Rate 20 new PB - 6 min splits:
- 1.58.9
- 1.59.0
- 1.58.7
- 1.58.3
- 1.56.2

2km rate 24 w/ 3:00r
- 7.29.0 @ 1.52.2
1.5km rate 25 w/ 2:30r
- 5.31.8 @ 1.50.6
1km rate 26 w/ 2:00 rest
- 3.38.9 @ 1…

Rate 22 new PB

Rate 24 new PB - 5min splits:
1.57
1.57.8
1.57.9
1.58.2
1.57.6
1.55.3

6 x 1000m rate 20 / with 1 min rest.
- 1.56.0
2 x 750m - 1.53.1
1 x 500m - 1.46.2

Rate 22 (Pb for that rate)
2.00.5
2.00.2
1.59..6
1.59.3
1.58.6
(5s off PB for 24spm)

NEW PB 5KM:
1.54.7 (r24)
1.55.6 “”
1.54.9 “”
1.54.8 “”
1.49.0 (r26)

5/4/3km rate 20
3min rest
2:40rest
2:20rest
5k - 20min
4K - 16.12.3
3k - 11.58.3

3 x 2000m with 3 min rest
1.54.9 - 23spm
1.53.7 - 23spm
1.52.4 - 24spm

30r20 new PB with 5min splits
1.59.4
1.59.2
1.58.9
1.59.4
1.58.8
1.56.1

30 x 1min rate 23/24 with 30s rest between
1st = 1.53.2
30th = 1.46.3

8 x 1500m rate 20 with 1:10r
First: 1.59.8
Last: 1.57.3

5k at rate 23 - 1.58.6

2.5k - ascending rate 20, 21, 22, 23, 24 @ 1.57.1

4 x 2000m with 2min rest - rate 20
1.57.1
1.56.7
1.56.6
1.55.8

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…