slow ss - trying to build meters for possible 55K

2:03/21

wu/cd and intervals in a CF workout

2:03/21

slow ss

wu/cd and 6 k with 250 hard and 750 easy each 1000

3k wu and 7k cd...1402m done at hard 1:39.9 pace

easy ss keeping HR down - 2:08/20

wu/cd and intervals in a CF workout

2:05/20

2:00/20

90 minute easy ss

wu/cd and intervals in a CF workout

2:05/21

easy SS to get challenge meters to 210K

very slow SS to keep HR 135-140

wu/cd and intervals in a CF workout

2:05/20

2:03/21

wu/cd and 6x500m intervals in a CF workouts

very easy SS keeping HR down - 2:08/20

2:04/21

moderate effort at 1:58/22

wu/cd and 22 x 1'on/1'off at 1:39.8 average pace