Rate 23/22
6 min splits:
1st @ 1.58.2
5th @ 1.56.3

Ave HR @ 180
(4 days post Illness)

30 x 1min rate 18 with 30s rest

1st - 1.59.2
30th - 1.48.6

Rate 19 (1st row after a weeks illness)

30 Rate 20 with 6min splits:
1.58.3
1.58.0
1.57.9
1.57.2
1.54.9

Ave HR @ 181

2 x 6000m rate 18 with 2:40 rest

2.02.9
2.02.6

2000m rate 18

2.00.4

5 x 2km rate 20 with 1:30 rest

2 x 5km rate 18

Rate 24/23

3 x 2k rate 18 with 2 min rest

2.00.8
1.59.6
1.57.4

7500 rate 18 - 2.02.5
3:30r
6500 rate 18 - 2.01.1

20 x 250m rate 24/25 average with 45s rest

Rate 18

Rate 19

3 x 2k rate 24, 24 & 25 with 3:40s rest

1.52.2
1.52.0
1.51.6

4 x 500m rate 20 / 40s rest
- 4min cooldown between

1 ) 1.53.2
2) 1.52.5
3) 1.52.1
4) 1.50.4

Rate 24

8 x 750m rate 23/24 with 1:20r

1st: 1.54.8
Last: 1.45.6

5 x 1000m rate 25/26 with 2:30r

1.49.4
1.49.0
1.48.4
1.48.1
1.46.1

7km, 6km and 3km rate 18

7km - 2.02.8
6km - 2.02.2
3km - 1.58.8

23 x 1 min rate 24 with 30s rest

1st - 1.50.5
Last - 1.46.7

6, 5 and 4km rate 18
3:30r then 3:00 rest

2.02.9 - 6k
2.02.5 - 5k
2.00.4 - 4k

3 x 2k @20spm w / min rest

1.54.5
1.54.1
1.52.4

New 30 R 20 PB

1st 6 min = 1.57.3
5th 6 min = 1.54.7