2:00/20

2k wu/3k cd... :50/on, :30R..6 times , 3 sets with 5 min R between, 1:35.8 avg. pace

2:05/19

moderate pace 1:56.9 -20 SPM

wu/cd and calories in a CF workout

3k wu/5k cd

easy SS

2:05/20

Plan was to practice first part of FM but went way harder for 12,195 (1:52 pace) then just SS for 10K.

2k wu/2k cd - 600m within a CF workout

2:00/20....didn't hit the 10K exactly despite staying right at 2:00 average for 40 minute

wu/cd and various intervals - planned on a 6K for the CTC but wasn't feeling it and stopped halfway

2:05/19

2:05/20 - felt really sluggish and HR got to 140 and remained there - not sure why, maybe body was still stressed from CF 21.3. and 21.4…

2:00/19

3k wu/5k cd...various intervals at 1:37ish pace, shoulder hurting didn't push too hard

2:02/20

Easy SS HR capped at 135 (131 avg.)

2:00/19

2k wu/3k cd.....6x 50"on, 30" off, 3 sets with 5'R between - average pace of 1:35.8

2:05/19

2nd go at 1K for WRVIS. Just missed first try time, faded at end, legs tired.

3k wu, 8k cd

2:05/19