Alternate legs for 1000m

Cool down

100m 2min rest x12 R10 for power 119/500 Very difficult workout with Steve but that's how we roll.

100m x 10 R10 hit 119/500 once staying around 120-122 average 126/500. Fun had by all.

warm up for standing death

Nice outdoor 5000m with Steve after installing Jan's new cabinet.

Cool down that got the day going.

interval 1-1 x 10 138,137,138.3,139,139.3,142.7,141.3,145.6,144.8,144.5 Max HR 155 recover to 139 between sets.

Warm up

cool down

Intervals x19 1min 1min active @140/500 Last one 141/500. With Steveattack.

warm up

Interval x 5 1min 1min active 140/500 one set @139/500 still coughing and so is Steve. Good times.

5 min cool down

Intervals 40 sec 20 sec rest x 10 @149 last one almost met Ralph.