warm-up/cool-down

Little faster than SS (1:53.8) - felt OK, still a little sore from HM and CF

500m sprints inside a CF workout

Moderate paced 4K (short on time) - felt OK, rest tomorrow to do HM Friday

250m sprint intervals within a CF workout

Easy SS - hurt back during a CF workout.

250, 500, 1000, 500, 250 1minR between

1k warmup and 1k cooldown

moderate pace controlling SPM, three minutes each at 18,20,22,20,18

6K at 1:49 pace, 5'R, 4k at 1:54

10k, 5'R, 5K at moderate pace 1:52/1:55

Moderate paced, felt good, so much better than the workout two days before

Struggled bad, thought about a PR but just didn't have it - need to forget this one

calorie sprints during a CF workout

easy SS at 1:55 and 20 SPM

Moderate paced at 22 SPM

easy SS at 19 SPM

3x2000 3'r - gradual increase in pace 7:20, 7:00, 6:48

Hard but not all out effort.

1k warm-up, 1k cool down, 4x500 1:30R - did at 1:34.2 pace

slow/easy SS with feet unstrapped

Planned on a 90% effort (1:52.5) but went a little quicker and a 93.4% effort

500m intervals as part of a circuit workout

New PB - wasn't planning on testing 500M and I didn't pace it well but a PB so that's good