15x 400m s/m 26 sub 1.40✔️👍🏻

4000m s/m 20 2x 500s/m 30

3000m s/m 23 10x 300m s/m 29

10x 400m 1 min rest 1.39 s/m 26 warm up for squats

3000m 1.47 10x 300 1.36

15x 400m sun 1.40 s/m 26 1 min rest

8x 500m s/m 24,25,26,27,28,29,30,31,

10x 300m

S/m 21 warm up for sprints

S/m 24 warm up for deadlifts

10x 400m s/m 26 1.40

5x 400m s/m 28 1 min rest

3000m s/m 23 3 min rest 10x 300m s/m 29

S/m 21 warm up for squats

Variable

3000m s/m 22 10x 300m s/m 28

S/m 24 warm up for back

Bad neck , sprints with a stop

Pm5 error!!

10x 300m s/m 29

S/m 21 warm up for sprints

15x 400m sub 1.39 1min rest s/m 27

4000m and 500x 2 sprints