10K @ 80% effort. Upped the stroke rate, 28 spm min.

10 x1 min with 1 rest. best effort.

3x1000m with 3 min rest. 85% effort

6x500m best effort. Nothing left for the last one, I’ll take that after a long week!

80% effort, 20 firm every 5 mins aiming for 24spm

4x750 - 3 min rest @ max effort. Legs still sore after busy week, but I’ll take that

3x1500m @85% effort

10K, decreasing splits (nearly) best effort for a while.

3x6min, 28spm 85% effort

45mins 80% effort, with 20 firm every 5 mins

7min intervals, 80% effort

interval approach to the 12min test. seemed to work, + 40 metres

45mins @ 80% with power 10 every 5 mins

3x5min with 3min rest @85% MHR

More intervals at 85% 2K, 1.5K, 1K, 3min rest in between

An extra special fartlek session. Intervals a go go, mixture of HR and stroke rate

3x7mins @ 85%, increasing spm 24, 26 and finishing the interval with 28spm

10K at sub 70% effort. One for my tally in supporting our buddy paramedic

interval pyramid @85% effort

3x6mins @85% effort

Back to it. 10K 80% effort