2 x 2000m rate 26 with 4 min rest
(1.50.5 average)
1000m rate 26
(1.47.7)

Rate 22

Rate 24

10 x 250m rate 20/21 with 1 min rest

1st) 1.52.8 (r20)
Last) 1.40.4 (r20)

Rate 23 warm up

Rate 19, ave HR @167

5 x 2000m rate 24 with 2min rest

1st) - 1.55.1
5th) - 1.53.9

20 x 500m rate 19 w/ 30s rest

30 r 20
First 6min - 1.58.8
Last 6min - 1.55.1

Ave HR = 179

2 x 5000m rate 18 with 2:30r

2.02.1 —- 20.21.7
2.00.6 —- 20.06.1

2 x 9000m rate 20 with 4min rest

1) - 36.53.6 - ending HR - 174
2) - 36.23.5 - ending HR - 184

Rate 24 - Ave HR 179
First 2km @ 1.58.5
Last 2km @ 1.55.6

Rate 18

Ending HR 178

20 x 500m rate 24 with 45s rest

1st - 1.55.9
10th - 1.53.6
20th - 1.42.9

Rate 19
First 2k @ 2.01.2
Last 2k @ 1.58.4

4 x 2km rate 24 with 2:30 rest

7.39.9
7.38.3
7.38.3
7.34.4

4km, 3km, 2km, 1km rate 18 with 2 mins rest between.

4 - 2.02.5
3 - 2.01.4
2 - 1.59.8
1 - 1.56.2

4 x 2000m Rate 20 with 2:40r

1.57.5
1.57.0
1.56.5
1.54.3

Ave HR = 177

10 x 40:20 rate 27
Ave: 1.43.8
Rest 4 mins
Repeat - rate 27
Ave: 1.42.9

Rate 20
Average HR 171

2500m rate 22 then 5 x 500m rate 18

7 x 5mins with 2 min rest
Rate 20, 22, 24, 26, 24, 22, 20

Rate 19

Ave: HR 174

4 x 2km with 3 min rest
Mixed rates:

18 - 7.58.4
20 - 7.52.8
22 - 7.46.1
24 - 7.32.4

5 x 10min rate 18 with 2 min rest
2.02.9
2.02.7
2.02.7
2.02.7
2.02.1

Ave HR = 171