15x 400m 1 min rest s/m 28 sub 1.38✔️✔️Pb 👍🏻

S/m 31

S/m 21

15x 400m 1 min rest s/m 26 1.39✔️✔️👍🏻

3000m 1.46.5 3 mins rest 5x 400m 1.38

10x 300m warm up for pull-ups

S/m 21

3000m 10x 300m

Warm up for squats

3000m s/m 24 sub 1.46✔️ 3.30 rest 10x 400m 1.39 s/m 27

7x 300 sore hip, stopped short

S/m 7 10x 400m 1 min rest

S/m 22

10x 300m s/m 28

15x 400m s/m 26 sub 1.40✔️👍🏻

4000m s/m 20 2x 500s/m 30

3000m s/m 23 10x 300m s/m 29

10x 400m 1 min rest 1.39 s/m 26 warm up for squats

3000m 1.47 10x 300 1.36

15x 400m sun 1.40 s/m 26 1 min rest

8x 500m s/m 24,25,26,27,28,29,30,31,

10x 300m

S/m 21 warm up for sprints

S/m 24 warm up for deadlifts

10x 400m s/m 26 1.40