R20 10 x 3:00 / 2:00R
1:59.8 9.5 9.0 8.7 7.8 7.8 7.6 7.3 7.6 7.1
149 151 156 158 159 161 163 164 166 167

R18 1:58.9 9.0 8.8 8.8 8.9 7.8
141 150 156 159 162 164

R20 1:58.8 9.1 8.9 8.9 8.6
136 144 150 155 156 158

R22 1:58.7 9.0 8.8 8.9 8.8 5.7
131 141 146 151 153 159

R20 2:02.8 .7 .7 .7 .7 .8 .9 .7
128 137 144 149 152 155 157 158

Warm down R20

Warm up R20 0:45 / R24 0:15

R24 1:52.2 .2 .6 .4 .6 .4 .4 .0
136 152 156 160 162 164 166 168

R20 6 x 3:00 / 2:00R 1:57.9 .9 .8 .9 .8 .8 144 152 156 160 162 164

R18/20/18/20/18 2:05.7 5.7 2.8 2.8 5.7 5.8 2.9 2.7 5.6 5.3 144 148 153 155 155 157 160 161 161 161

4 x 2k / 5'R R18/R20/R18/R20 R18 2:06.1 5.8 5.7 5.8 5.7 122 132 137 141 144 (HB start 54)
R20 2:02.7 2.8 3.0 3.0 2.…

R32 9 x 1:15 / 1:15R
1:44.1 4.1 4.1 3.8 3.8 3.8 3.5 3.8 3.0
149 153 157 159 160 160 161 162 164

4 x 2k / > 5'R R18/R20/R18/R20
R18 2:05.8 5.8 5.7 6.0 5.7
130 136 138 143 145
R20 2:02.8 2.8 3.1 2.8 2.…

R32 9 x 1:15 / 1:15R 1:44.4 3.8 4.1 3.8 4.1 3.3 4.1 4.1 3.0
HB 147 149 152 154 156 158 158 159 161

R20 2:02.7 2.7 2.7 2.6 1.8 (5:30AM)
127 35 39 42 45

R30 /100 20.9 0.6 1.0 0.7 0.9
101 31 46 50 53

R24 /200 45.1 .3 .5 .3 .3 .3 .3 .3 .4 4.9
/500 1:52.7 3.2 .7 . 2 .2 .2 .2 .2 .5 2.2
118 41 47 50 52 54 56 58 58 59

250 / 5 x 300 / 250 1:00R 250s R32, 300s R301:41.2 43.3 42.1 42.3 42.0 42.1 40.0 End of rep 142 151 154 156 158 159 159 End…

Const. 20 1:55.0 4.2 5.0 4.7 3.7
129 51 56 58 61

Const. 24 1:48.7 9.7 9.7 9.5 9.0
132 52 56 58 60

250 / 5 x 300 / 250
250s @ 32, 300s @ 30
1:42.8 44.0 43.0 43.6 43.5 43.1 41.0
140 150 152 153 155 156…

3 x 12:00/4:00R 18/20/22
s/m metres /500 HB
18 2859 2:05.9 143 148 149 151
20 2929 2:02.9 149 155 157 159
22 3005 1:59.8…

8 x 250 / 1:00R 1st & last reps 32 s/m, middle 6 @ 30 s/m
/500 1:44.0 4.0 3.4 3.4 3.0 2.8 2.8 1.2
HB 131 142 144 144…

Const. 24 8 x 1:15/1:15R
140 42 44 44 45 45 46 46
All 1:55.3

Const. 24 8 x 1:15/1:15R
All 1:56.7
134 35 37 37 37 38 40 41