#2, 19-20 spm

#1

10:00 warm up
4x 2k, goal of low rate, 2:00 pace, 20-21spm, 4:00 recoveries

a.m. volume

steady, 19 spm

10:00 warm up
10x 2:00, 24-25spm, 1:49.1-1:50.2, 2:00 recoveries
11:30 cooldown

10:00 warm up
15x :30 @ 20-21spm, 2:00 recoveries, drag @ 135
12:30 cooldown to make 60 min even

waiting for Garret to go to gym

slow and steady volume

10:00 warm up
3x2k, 4:00 recoveries, 7:09.9, 7:19.5, 7:24.5
2k cool down

#3, 18-19spm

#2, 20spm

#1, 18-19spm

10:00 warm up
5x 1k, sub 1:50, 3:00 recoveries
10:00 cool downn nnnnn

slow and steady, 19spm

10:00 warm up
3x 10:00, sub 2:05, as low a rate as possible to maintain pace, 5:00 recoveries, 10:00 cool down

10:00 warm up
8x 500m, 1:46.0, 27spm avg's, 2:00 recoveries
10:00 cool down

little more effort

WEC

WEC meters

slow and steady, 19spm

10:00 warm up
10x 1:00, 2:00 recovery, all @1:44.x, 27-28spm
10:00 cooldown

steady

12:00 warm up then steady with a hard 10 every 2:00. Drag @ 135. Got interrupted about 30:00 in but avg pace about 2:05 before and after…