small warm-up then 5K at 1:54.9 5'R, 4K at 1:53.9 4'R, 3K at 1:52.9 3'R, 2K at 1:51.9 2'R, 1K at 1:49.9

warmup sand intervals in a CF workout

intervals in a CF workout

moderate pace 1:52

short intervals on 1'R - 500m warmup, 1K cooldown

1K warmup/2K cool down - 10K at moderate hard pace of 1:51

CF intervals

Intervals in a CF workout

Moderate pace (1:51)

1k warmup, 2x2K 5'R (1:44.8 pace for both), 8K SS

intervals in a CF workout

moderate pace (1:51)

differing sprints - could not get power going - bad day

moderate pace at 1:53.7 - felt harder than expected

1k warmup, 6 - 250m intervals during a CF workout

1k warmup and 1k cooldown - CTC challenge of 1k-3:30 r, 750m-2:30 r, 500m-1:30 r, 250m - 1:34.7 pace, super hard but did well

moderate pace - felt decent

250m sprints in a CF workout

2k warmup, avg. 337m per minute with 5 1' intervals mixed into a CF workout

moderate pace 1:51.5

1k warm-up, 3x15' with 3'r - 4011m (1:52.2), 4003m (1:52.4), 4150m (1:48.4) - hard but not all out workout

10x1'on1'r - 1:34.5 pace

2k warm-up, 5k steady row after 10 x 1' on 1'r

SS pace (1:55)

warm up and a shortish row (HD on a 1K test) - then 8K at a 1:53 pace