10:00 WU
2x 350m trials, 1:05.1, 1:06.1 with full rest before each
then 6x 350m, 5:00 recoveries and CD, drag @ 160

WU for strength circuit

3x 5k, 1250m @ 20, 22, 24, 26 spm
5:00 rests, drag 130

2k WU rolling into 8k holding pace sub 2:00, 5:00 CD

WU for strength circuit

10:00 WU
8x 350m max., 3:00 recoveries, drag 140, best 1:08.1,
6 below 1:40.5, out of gas on last 2, 1:42+

10:00 WU
2x 25:00 rate ladders per GLR's workout
4:00 CD

10:00 WU
8x 350m max. 3:00 recover. Work on getting SR higher. avg 1:41.6, SR 31-34, best 1:08.9
additional 3:00 CD

10:00 WU then into 2:00 'on' @ 25-27spm, 2:00 'off' @ 22-24 spm until 40:00
5:00 CD

10:00 WU for strength circuit
5k afterwards

10:00 WU
750m trial- 2:33.1, 1:42.0/500, 31 spm
7x 750m, 2:00 recovery 26-28spm, 1:48.6-1:51.1
5:00 additional CD

10:00 WU then 5:00e alternating between 22 spm and 24spm

WU for strength circuit

10:OO WU then right into
11x 0:30 max legs, 2:30 recovery, drag @156

10:00 WU before strength circuit
5k afterwards

10;00 WU
2x 18:00 ladder, moderate effort, 6:00 @ 20, 5:00 @ 22, 4:00 @24, 3:00 @26, 3:00 recovery,
2:01.7, 2:01.6, 3:00 CD

10:00 WU
6x 500m, 3:00 recoveries, 29-30spm, 1:44.7-1:45.2

10:00 WU for strength circuits
5k afterwards for Challenge

10:00 WU
5x 5:00, 2:30 recoveries, 1:52.9-1:53.6, 25-27spm
5:00 CD

4x 5k, 20-21 spm

10:00 WU
11x :30 max legs, 2:30 moderate row between, drag @ 160, avg 1:43.1, 27 spm

2x rate ladder, 6:00 @ 20, 5:00 @ 22, 4:00 @ 24, 3:00 @ 26, 2:00 @ 28, 1:00 @ 30
4:00ea recovery and CD

10:00 WU
7x 3:00, 1:30 recovery. 25-27 spm, 1:50.0- 1:51.1
4:30 CD

WU for strength circuit

progression row