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

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