with Mount novices. some pauses. some 1 minute push

miscalculated and didnt escalate spm to full 30. still improved from initial 1/6

5x1500 best 1500 7:00, 2:20 with 25 spm

same workout as 1/4/2012

28 continuous
inc rate from 18-30 by 2's
time decreased 7,6,5,4,3,2,1
splits: 2:21 to 2:55

rest - pause drills then low pressure for last 2 rest intervals

varied spm
24, 22,24,20,27,24
27 (was 30 for 2 mins then 24)
avg 23
2:23-2:27 splits

pause drills during 2 min rest intervals
FOCUS:legs only
minimize heel rise-improve pressure

5 x 500m
2 min rests:did pause drills
19-23 spm,
2:14-2:30 splits