S/m 21 sub 1.50

After squats 10x 400m 1 min rest s/m 26 sub 1.40

S/m 24 warm up for squats

20x 1 min on 1 min off s/m 26 1.37.5

8x 500m s/m 30 2.30 rest

S/m 22 warm up

4000m 1.46.5 4 min rest 10x 400 1.38 1 min rest

S/m 21

1000m s/m 24, 8 x 500m s/m 26,26,28,28,30,30,32,32 3 min rest

5000m s/m 1.47 5 min rest 10x 500m s/m 24 1.42

S/m 21 target 1.50

After squats 15x 400m s/m 26 sub 1.39 1 min rest

S/m 24 1.45 warm up for squats

4000m 1.48 s/m 22, 4 min rest 10x 600m s/m 26 1.41

1 min on 1 min off x 10 s/m 32. warm up for weight training

S/m 21

4000m s/m 22 1.47 4 min rest 10x 400m s/m 27 1.39 1min rest

S/m 20