10:00 warm up
2x (6x 1:00), 279-283m. 26 spm 1:00 recover, 5:00 between sets
11:00 cool down to bring to 45:00 total

#3 ss, 19spm

#2 ss, 18-19spm

#1 ss, 19spm

finished scheduled workout and saw I was only about 500m from finishing Challenge. Finished that up.

5x2k, 4:00 rest/recoveries
1. warm up
2.1:56.7 22spm
3. 1:55.4 23 spm
4. 1:51.9 24spm
5 cool down

10:00 warm up
10k, 40:00 even, 21 spm
10:00 cool down

1:00 warm up
6x 3:00 goal of 1:50, first one a build
1:59, then 1:49.6-1:51.1, 24-25 spm
20:00 cool down

10:00 warm up
2x 15:00, 2:03.0 20spm, 2:03.0 20spm, 5:00 recoveries

10:00 warm up
10x :45, 208-212m, rate as low as possible 25-27
11:00 cool down

#2, 19-20 spm

#1
10:00 warm up
30:00, 7022m, 19-20spm

10:00 warm up
2x 9:00, both 1:57.4, 22spm, 4:00 recovery
4:00 cool down

extra time

steady, 18-20spm
burning off last night's Guinness's

10:00 warm up
4x 3:00, 1:52, usually about 23 spm to keep pace
3:00 recoveries
10:00 cool down

warm up

3x 12:00, 4:00 recover
1st one warm up
2:02, 21spm
2:01, 21 spm

10:00 warm up
goal was 8x 1:30 @ sub 1:47 but feel tired
struggled but got 5x below 1:47, 3 @ 1:49
1:30 recoveries
11:00…

#3, steady, 19spm
Pats game.

#2 steady, 19spm,
Seahawks, Steelers, 4th quarter

#1
steady, 19spm
Steelers. Seahawks, first half

10:00 w/u
3x 10:00, 1:58.0, 1:58, 1:57.6, 22spm
4:00 recoveries

3x 15:00, 4:00 recovery, 20spm
2:14, 2:02, 2:02