warm up

3 x 15:00, 2:00 rest.(Rowelite)
1st @ SR20, 2:03(2k +18)
2nd @ SR24, 1:59(2k + 14)
3rd @ SR28, 1:55(2k + 10)

warm up

8 x 1000m, SR22, 2:00 rest (GA)
- 2 x 1:58
- 2 x 1:57
- 2 x 1:56
- 2 x 1:55

warm up

45:00, SR20, 2:00/500m pace

Warm up

warm up

3000 x 4, 1:30 rest
- SR18 @ 2:03
- SR20 @ 2:00
- SR18 @ 2:03
- SR20 @ 2:00

warm up

cool down

4 x 1500m, 3:00 rest. (GA)
Start at 2k +7(1:52), increase if possible.
- 1:51.9
- 1:51.6
- 1:51.4
- 1:51.2

Warm up

10k continuous, alternating SR every 1k.
18/20/18/22/18/24/18/26/18/28
18's @ 2:05
others -2/-4/-6/-8/-10

warm up

1000m x 6, 2:00 rest.
- 1 x 1:51
- 1 x 1:50
- 1 x 1:49
- 1 x 1:48
- 1 x 1:47(fail, 1:53.5)
- 1 x 1:46(fail, 1:51.…

warm up

40:00, SR20, 2:00/500 pace,
programmed for 50:00!

warm up

warm up

6 x 1250m
- 2 x 1:57
- 2 x 1:56
- 2 x 1:55
SR24, 2:00 rest between each

warm up

30:00
SR20
2:00 pace

warm up

10 x 500m, 1:00 rest
- 2 x 1:50
- 2 x 1:49
- 2 x 1:48
- 2 x 1:47
- 2 x 1:46
(Failed to attempt 1:45)