1200 - 12x100 odds 50 fast 50 easy, evens 50 easy 50 fast 1:40
1600 - 8x200 breathe every 5 on 3:15
These were tough! I couldn't maintain the every 5 breath very long. Only did this about 50% of the time. Guess it takes practice.
100 easy
1500 - 500 on 7:30, 400 on 6:00, 300 on 4:30, 200 on 3:00, 100 on 1:30 All strong effort
Felt like giving up and going to work halfway through the 500, but stuck with it and finished. Was able to maintain 1:20-1:25 base.
200 easy warmdown
Total 5100
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