1:56 pace....got me to 300k for month

2:05/20

Intervals and extra meters

2:00/22

2:05/21

15 x 750m at 2:05 and 250m at sub 1:40

easy ss (2:07) to get to 180 K for month

wu/cd and intervals in a CF workout

2:05/20

easy SS

2:05/20

Hardish 30 minutes (over 8K) and then slow

2:05/20

2:05/20

90 minutes of 1' faster/1' slower and very short (under 1K) w/u

60 minutes at 1:58

2:05/20

3k wu and cd - 5K at hardish pace (1:49.9) - was much harder than should be

very slow SS - 2:10/19 - covered split time and kept HR lower

wu/cd and some quicker intervals - no real stucture

slow SS

2:00/22 - first row after some days off with flu