4 x 500m rate 26 with 1:30rest

1.45.1
1.43.1
1.41.5
1.39.1

10 x 2110m rate 20 with 40s water break
1st set @ 2.03.6
10th @ 1.55.6

Rate 19

2 x 2500m rate 25 with 4 min rest

1.53.4 - 9.27.2
1.52.4 - 9.22.0

12 x 6min rate 22 with 30s water break

1st - 2.03.4
Last - 1.55.3

Rate 20

Rate 23-24
1st 5min - 1.57.6
Last 5min - 1.54.2

30 x 1 min with 30s rest rate 20
1st = 1.55.3
Last = 1.45.6

3 x 2km rate 18 with 1:30r

2.01.8
2.01.0
1.59.7

6 x 2500m rate 18 with 2 min rest - OCD attempt
2.01.8/500m

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