4x 2k, 4:00 recoveries
warm up, 7:31.4, 7:40, 7:56,

some easy volume

10:00 warm up
2x 7:00, 1:51-1:52, 24spm, 5:00 recoveries
11:00 cool down

10:00 warm up
3x 6:00,
5:00 cooldown

10:00 warm up
2x 15:00. 1:59.4, 1:59.8, 21spm, 4:00 recovery

last day of recovery low and slows, 19 spm

just an easy 10k for the Challenge, 19spm

1k warm up then slow and steady with a 10 at each 500m. 19spm. drag raised to 130

10:00 warm up
3x 2k, UT1 pace, 2:00 recoveries
2k cool down

didn't feel up to intervals yet. low and slow again.

get back into it. slow and low, 18spm

a couple 5:00 warm ups at CRASH-Bs

10:00 warm up, hard 10 at each 2:00 after

10:00 warm up
6x hard 20 @30, 1:20 recover
10:00 cool down

low and steady, 18-19spm

10:00 warm up
5x 1k, 3:27.4, 3:34.7, 3:35.7, 3:35.1, 3:37.0
7:30 cooldown
effort about what I expected

5x 2k, 40:55
2k warm up, 7:57, 21spm, 7:57, 21spm, 7:14, 27spm, 2k cooldown, 3:00 rest/recovery

10:00 warm up
10:00 low and slow, 19spm
10:00, AT, sub 2:00 pace, 21spm
13:30 low and slow to make 10k

13:00 warm up. hard, low 10 every 2:00. 19-21spm, drag set to 130.

ss, 19spm

5x 2k
warm-up, 7:26.0 25spm, 7:23.1 25spm, 7:11.1 28spm including sprint for last 300m, cool down

10:00warm up
4x 1k, 2:00 rest/recover
3:26.7 31spm, 3:42.7 27spm stopped in middle, 3:28.6 31spm, best efforts spent but did anot…

legs feeling lethargic, maybe some volume will heip
19spm