Cambridge Power Row

25' wu, 10' cd @22 spm (&15' run, a.m.: 10' run, 10' elliptical, 5' run

5' cd

8:25.3 @27, 8:23.5 @28, 8:17.7 @28

ss (3x20' erg, circuit, run)

15' bike, cambridge row @ 17 spm, 20' elliptical

30' ss (15' erg, 15' run) plyometrics and 300 abs

2x8k, change rate every 2k (SPM 20/22/24/22), 4' rest between sets

2x4x1k (pace: 6k+2, 6k, 6k-2, 6k-4), 30 rest between 1k's, 5' rest between sets, avg. SPM 25

30' steady state, avg. SPM 23 (3x30 ss)

40' run, 10k erg @26 spm

10' wu @19spm, 6x90on 3' off @31 spm avg 1:57.4, 10' cd @24 spm

2x10k @25 spm, 2:17ish split!

2x10k @ 23 spm

25' run, 25' erg @23 spm, plyometrics

30' run, 30' erg @27 spm, body circuit

2 x 6k +4 @25 spm

2k, +3 :(

wu for 2k

10' wu @ 20 spm, 2k prep @ 24 spm, 5' cd @ 21 spm

5' wu, 10 x 1' on, 1' off, 5' cd

10' wu, 5 x 500 @ 29 spm, 2k pace, 5' cd. ballet strength and stretch class, lift

10' wu, 6 x 500 @ 26 spm 2' rest, 5' cd

10' run, 30' erg @ 21 spm