3:00 Hard @ AT 2:00 Recovery

500M WU 20x :20 /:40 RI- 500 Cooldown

5000M almost TT

Part of the Nicki WOD

1000WU 14x1:00/:30RI

1000M Warm-up 5 x 4:00 with 1:00 RI Mostly in the 145-155 HR Range.

5 x 750 with 2:00RI First one easy warm up

12 x 250M with :45 RI

wu

5000M at 30 minute type pace. HR in the 135-145 range

warm ups over the last two days

TT

Recovery Workout

1000M WU WI of 1,2,3,4,3,2,1 with RI of 2:00

1100 WU 4 x 750@AT 2:00RI

5 x 750 with 3:00 RI Mostly at AT 1:50

1000 WU 500/750/1000/1500/1000/750/500 with RI of 2:00 Mostly around 1:50

1000 WU 20 x :20/:40 RI

1500M Warm-up 3 x 2000M Hard (1:55-1:50) HR in the 140-160 range

15 sets of 1:40WI/:20 RI--1:50:00 Ave

1000WU 20 Minutes of 1:00 Hard/1:00Easy - Generally 1:42/500

Easy start to strong finish. Fartlek pulling

500 WU Then 500/1000/1500/1000/500 all with 2:00 RI

1000WU 3 x 1000 around 3:30/2:00RI

WU 1000M Strapless. 20x:20WI/:40RI