short on time

2:05/20

2:03/21

easy ss capping HR - 2:07/19

8x1k 2'R and wu/cd

2;05/20

2:03/21

1:56 pace....got me to 300k for month

2:05/20

Intervals and extra meters

2:00/22

2:05/21

15 x 750m at 2:05 and 250m at sub 1:40

easy ss (2:07) to get to 180 K for month

wu/cd and intervals in a CF workout

2:05/20

easy SS

2:05/20

Hardish 30 minutes (over 8K) and then slow

2:05/20

2:05/20

90 minutes of 1' faster/1' slower and very short (under 1K) w/u

60 minutes at 1:58