30 mins, s/rate 20, /500m 2.00,
dropped handle at 24 mins.

10 x 500m/1:00 rest
- 3 @ 1:53
- 3 @ 1:52
- 3 @ 1:51
- 1 @ 1:50

warm up

2500m x 3 r2:30
First 2k at 24spm @2K +13
Last 500m at 28spm @ 2K +5

warm up

2:13.7/500m, SR38
Movati

6 x 1000m/2:00 rest
Start @ 1:53/500, increase pace -1 sec each interval
5 achieved, 6th 1:51.1
Result 1:51.0/500m, SR 28.

3 x 8:00/2:00 rest
Each set 2:00 @ SR20/2:00 @ SR24 x2
Result 1:56.9/500m, SR21
Huntmar

8 x 500m/1:00 rest
Pace 1:45/500m
Total 1:44.9/500m, SR31
Movati

2:13.1/500m, SR40
Movati

3000m/2500m/2000m...3:00 rest
- 3k (11:17.6, 1:52.9/500m, SR26)
- 2.5k (9:25.2, 1:53.0/500m, SR28)
- 2k (7:39.3, 1:54.8/50…

1:57.1/500m, SR28
Huntmar

2:11.3/500m, SR40
Movati

2:14.5/500m, SR40
Movati

5 x 1250m/2:00 rest.
1:52.2/500m, SR27
Movati

6 x 1000m/2:00 rest
1 x 1:54/500, inc -1 sec each interval
(1:51.4/500m, SR27)
Huntmar

1:58.8/500m, SR24(fixed)
Huntmar

2:10.0/500m, SR 40
Movati

2:11.6/500 av, 21spm.
Movati

250m - 1.40r 250m - 1.40r 500m(145p) - 3.30r 500m(145p) - 3.30r 750m(146p) - 5.18r 750m(146p) - 5.18r 1000m(147p) - 7.08 1000m(147p
M…

- 3000m, 1:53.8 @ 26spm
- 2500m, 1:53.5 @ 27spm,
- 2000m, 1:53.4 @ 28spm
3:00 rest between each
Huntmar

5 x 1500m/4:00 rest
1:54.6/500m av, 25spm
- 1:54.8
- 1:54.7
- 1;54.5
- 1:54.6
- 1:54.4
Huntmar

6 x 250m/1:00rest
1:56.0/500m av, 52spm
Movati

1:58.4/500m av, 22spm
Movati

8 x 500m/1:00rest
1:45.9/500m av, 29spm
Huntmar