x 3, 2:30 rest after each. FM plan.
- 7:30, R22 @ 2:00
- 2:30, R26 @ 1:50

warm up

30:00, 20:00, 10:00. 2mins rest after each(Rowelite)
- 30min, R20 @ 2:05
- 20min, R22 @ 2:02
- 10min, R24 @ 1:59

warm up

6000m, SR19, 2:04

6000m, SR20 @ 2:00/500m.
(failed attempt at 12000m, SR20 @ 2:00/500m)

warm up

2 x :45s, 1:15rest

6 x 500m, 1:00 rest, target 1:47/500m

warm up

7500m(1500m splits), no rest
- 18SR @ 2:04
- 22SR @ 2:00
- 26SR @ 1:55
- 22SR @ 2:00

warm up

warm up

4 x3000, 2;00 rest. Target - - 2:03 @ SR18 - 2:01 @ SR 20 - 1:59 @ SR 22 - 1:57 @ SR 24(Fail)

warm up

6 x 1250m, 2:00 rest
- 2 x 1:56
- 2 x 1:55
- 2 x 1:54

warm up

Target - 1:59, SR20(Fail)

warm up

warm up

30:00, SR20(Target 1:59/500)

warm up

8 x 500m, 1:00 rest
- 2 x 1:48
- 2 x 1:47
- 2 x 1:46
- 2 x 1:45

warm up

5:00/1:00 x 5.(FM)
5:00, SR20 (2k + 16, 2:01)
1:00 rest
1:00, SR30(2k pace, 1:45)
1:00 rest

complete 5x.