8 x 2 min / 1 min easy, r1250. Trying to shake the cobwebs out of the noggin.

3/4/5/4/3 minutes with 2 minutes rest. Sub 19min 5k!

10 x 1 min / 1 min easy, r1770. Great splits!

8/6/4/2 minutes with 3 minutes rest

An 8 minute work interval, then a 6 minute work interval, then 4 minutes, then 2 minutes. 3 mi…

Triple Tabata

8 sets of 20 seconds hard followed by 10 seconds easy. Rest for 2 minutes. Repeat the 8 sets. Rest for 2 minutes. Re…

3k warm up

1/2/1/2/1/2/1 minutes with 1 minute rest

4 x 5 min / 2 min easy

6 x 2 min / 1 min easy, r1014

20 - 40 - 60 - 80 - 100 Cal with 2 minutes easy. Didn't have the calorie internal so did it manually.

5 x 4 min / 2 min easy, 1470r

x4 1500m, 1m30s rest

4 x 6 minutes with three minutes rest

1/3/5/3/1, 1m rest

10 x 2:30 / 30 seconds easy, r668

Triple Tabata

8 sets of 20 seconds hard followed by 10 seconds easy. Rest for 4 minutes. Repeat the 8 sets. Rest for 4 minutes. Re…

1/2/3/4/5/4/3/2/1 minutes with 2 minutes rest

8 x 500m, 1 minutes rest

4 x 3 min / 2 min easy, r1441

10 x 1 min / 1 min easy, r2161

1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min pyramid / 30s easy

Intervals of 6/3/3/1/1/1 minutes with 2 minutes rest.