Split Summary
===
1) 1m - 8:17(8:17/m) 152/165bpm [1258b/mi] 116cal
2) 1m - 8:16(8:16/m) 165/171bpm [1364b/mi] 123cal
3) 1m - 8:22(8:22/m) 172/187bpm [1438b/mi] 131cal
4) 0.01m - 6(7:58/m) 172/172bpm [1369b/mi] 2cal

Split Summary
===
1) 1m - 8:10(8:10/m) 156/173bpm [1275b/mi] 117cal
2) 1m - 8:11(8:11/m) 167/186bpm [1368b/mi] 126cal
3) 1m - 8:16(8:16/m) 177/184bpm [1463b/mi] 137cal
4) 0.02m - 11(7:50/m) 180/180bpm [1410b/mi] 3cal

Split Summary
===
1) 1m - 8:27(8:27/m) 165/190bpm [1394b/mi] 129cal
2) 1m - 8:28(8:28/m) 177/188bpm [1498b/mi] 140cal
3) 1m - 8:17(8:17/m) 174/182bpm [1441b/mi] 133cal
4) 0.01m - 5(8:15/m) 175/176bpm [1444b/mi] 1cal

Split Summary
===
1) 1m - 8:25(8:25/m) 152/168bpm [1280b/mi] 116cal
2) 1m - 8:27(8:27/m) 162/171bpm [1369b/mi] 125cal
3) 1m - 8:27(8:27/m) 167/175bpm [1410b/mi] 129cal
4) 1m - 8:27(8:27/m) 173/179bpm [1462b/mi] 135cal
5) 1m - 8:31(8:31/m) 173/182bpm [1474b/mi] 136cal
6) 0.01m - 5(8:37/m) 175/175bpm [1508b/mi] 1cal

Split Summary
===
1) 1m - 8:12(8:12/m) 144/156bpm [1180b/mi] 103cal
2) 1m - 8:01(8:01/m) 154/159bpm [1235b/mi] 108cal
3) 1m - 8:11(8:11/m) 161/165bpm [1318b/mi] 115cal
4) 1m - 8:11(8:11/m) 166/174bpm [1359b/mi] 118cal
5) 1m - 8:11(8:11/m) 167/176bpm [1365b/mi] 119cal
6) 1m - 7:51(7:51/m) 170/174bpm [1333b/mi] 117cal
7) 1m - 7:48(7:48/m) 173/178bpm [1348b/mi] 119cal
8) 0.02m - 8(6:55/m) 176/176bpm [1217b/mi] 2cal

Split Summary
===
1) 1m - 8:09(8:09/m) 146/161bpm [1191b/mi] 103cal
2) 1m - 8:11(8:11/m) 163/179bpm [1333b/mi] 116cal
3) 1m - 8:11(8:11/m) 169/178bpm [1383b/mi] 121cal
4) 0.02m - 12(9:33/m) 168/169bpm [1605b/mi] 3cal

Split Summary

includes 5 x 300m reps, easy.
===
1) 1m - 8:17(8:17/m) 152/164bpm [1260b/mi] 111cal
2) 1m - 8:13(8:13/m) 168/176bpm [1381b/mi] 120cal
3) 1m - 8:04(8:04/m) 165/176bpm [1330b/mi] 116cal
4) 0.66m - 5:24(8:14/m) 163/169bpm [1342b/mi] 77cal
5) 0.18m - 1:06(6:02/m) 169/172bpm [1019b/mi] 16cal
6) 0.16m - 1:21(8:27/m) 173/177bpm [1461b/mi] 21cal
7) 0.18m - 1:06(6:08/m) 178/181bpm [1091b/mi] 18cal
8) 0.17m - 1:21(8:13/m) 180/183bpm [1479b/mi] 22cal
9) 0.18m - 1:06(6:07/m) 176/179bpm [1075b/mi] 17cal
10) 0.16m - 1:23(8:32/m) 181/185bpm [1544b/mi] 23cal
11) 0.18m - 1:06(6:09/m) 177/182bpm [1087b/mi] 17cal
12) 0.16m - 1:24(8:32/m) 182/185bpm [1555b/mi] 23cal
13) 0.18m - 1:07(6:17/m) 178/183bpm [1119b/mi] 18cal
14) 0.81m - 6:37(8:12/m) 172/182bpm [1411b/mi] 101cal

Split Summary
===
1) 1m - 8:19(8:19/m) 146/156bpm [1215b/mi] 106cal
2) 1m - 8:10(8:10/m) 163/167bpm [1332b/mi] 116cal
3) 1m - 8:16(8:16/m) 164/173bpm [1354b/mi] 118cal
4) 1m - 8:05(8:05/m) 159/172bpm [1285b/mi] 111cal
5) 1m - 8:18(8:18/m) 167/170bpm [1386b/mi] 120cal
6) 1m - 8:28(8:28/m) 164/170bpm [1388b/mi] 120cal
7) 1m - 8:09(8:09/m) 165/171bpm [1344b/mi] 116cal
8) 0.15m - 1:12(7:51/m) 175/180bpm [1374b/mi] 19cal

Split Summary

some easy 300s with jog recovery.
===
1) 1m - 8:36(8:36/m) 152/162bpm [1306b/mi] 113cal
2) 1m - 8:21(8:21/m) 161/165bpm [1344b/mi] 117cal
3) 0.01m - 7(15:07/m) 136/163bpm [2056b/mi] 1cal
4) 0.18m - 1:05(6:07/m) 122/140bpm [747b/mi] 6cal
5) 0.16m - 1:20(8:27/m) 151/161bpm [1276b/mi] 17cal
6) 0.18m - 1:07(6:16/m) 162/164bpm [1016b/mi] 16cal
7) 0.17m - 1:21(8:07/m) 169/176bpm [1373b/mi] 20cal
8) 0.18m - 1:02(5:46/m) 172/178bpm [991b/mi] 16cal
9) 0.16m - 1:18(8:15/m) 162/168bpm [1337b/mi] 18cal
10) 0.18m - 1:06(6:13/m) 169/177bpm [1051b/mi] 16cal
11) 0.16m - 1:25(8:38/m) 176/181bpm [1519b/mi] 22cal
12) 0.18m - 1:06(6:08/m) 174/177bpm [1066b/mi] 17cal
13) 0.16m - 1:18(8:06/m) 155/166bpm [1256b/mi] 17cal
14) 0.18m - 1:07(6:14/m) 170/174bpm [1059b/mi] 17cal
15) 0.16m - 1:19(8:07/m) 157/174bpm [1275b/mi] 18cal
16) 0.18m - 1:05(6:02/m) 167/170bpm [1007b/mi] 16cal
17) 0.79m - 6:39(8:23/m) 169/185bpm [1418b/mi] 98cal

Split Summary
===
1) 1m - 8:32(8:32/m) 146/160bpm [1246b/mi] 116cal
2) 1m - 8:10(8:10/m) 156/163bpm [1273b/mi] 115cal
3) 1m - 8:02(8:02/m) 158/165bpm [1270b/mi] 112cal
4) 1m - 8:13(8:13/m) 154/161bpm [1266b/mi] 111cal
5) 1m - 8:13(8:13/m) 160/166bpm [1315b/mi] 114cal
6) 1m - 8:07(8:07/m) 158/165bpm [1282b/mi] 112cal
7) 1m - 8:00(8:00/m) 163/167bpm [1304b/mi] 113cal
8) 1m - 8:03(8:03/m) 159/165bpm [1280b/mi] 110cal
9) 1m - 8:03(8:03/m) 162/166bpm [1305b/mi] 115cal
10) 1m - 7:57(7:57/m) 162/170bpm [1288b/mi] 111cal
11) 0.51m - 3:55(7:41/m) 170/180bpm [1306b/mi] 59cal

Split Summary
===
1) 1m - 8:35(8:35/m) 139/154bpm [1192b/mi] 109cal
2) 1m - 8:15(8:15/m) 156/167bpm [1288b/mi] 113cal
3) 1m - 8:04(8:04/m) 166/179bpm [1338b/mi] 116cal
4) 1m - 8:05(8:05/m) 165/181bpm [1333b/mi] 112cal
5) 1m - 8:14(8:14/m) 164/173bpm [1350b/mi] 117cal
6) 0.01m - 6(7:38/m) 164/164bpm [1253b/mi] 1cal

Split Summary
===
1) 1m - 8:35(8:35/m) 145/157bpm [1246b/mi] 110cal
2) 1m - 8:32(8:32/m) 153/165bpm [1305b/mi] 114cal
3) 1m - 9:01(9:01/m) 158/172bpm [1424b/mi] 124cal
4) 1m - 8:34(8:34/m) 157/168bpm [1345b/mi] 115cal
5) 1m - 8:31(8:31/m) 157/165bpm [1338b/mi] 114cal
6) 1m - 8:33(8:33/m) 154/162bpm [1317b/mi] 109cal
7) 1m - 8:42(8:42/m) 158/172bpm [1376b/mi] 116cal
8) 0.02m - 8(8:09/m) 165/166bpm [1344b/mi] 2cal

Split Summary

4 x 700m ish reps, standing recovery.
===
1) 1m - 8:25(8:25/m) 162/179bpm [1363b/mi] 119cal
2) 1m - 8:21(8:21/m) 157/177bpm [1312b/mi] 114cal
3) 0.02m - 10(9:33/m) 153/156bpm [1460b/mi] 2cal
4) 0.45m - 2:51(6:18/m) 162/170bpm [1021b/mi] 40cal
5) 0.45m - 2:54(6:30/m) 153/169bpm [994b/mi] 36cal
6) 0.45m - 2:50(6:18/m) 160/176bpm [1007b/mi] 37cal
7) 0.45m - 2:49(6:16/m) 174/187bpm [1090b/mi] 45cal
8) 1m - 8:31(8:31/m) 164/187bpm [1396b/mi] 121cal
9) 1m - 8:19(8:19/m) 166/170bpm [1381b/mi] 120cal
10) 0.44m - 3:31(8:01/m) 170/174bpm [1363b/mi] 52cal

Split Summary
===
1) 1m - 8:24(8:24/m) 147/164bpm [1236b/mi] 108cal
2) 1m - 8:17(8:17/m) 161/168bpm [1334b/mi] 116cal
3) 1m - 8:30(8:30/m) 154/164bpm [1310b/mi] 113cal
4) 1m - 8:21(8:21/m) 153/159bpm [1279b/mi] 108cal
5) 1m - 8:47(8:47/m) 158/165bpm [1388b/mi] 119cal
6) 1m - 8:33(8:33/m) 157/162bpm [1342b/mi] 115cal
7) 0.01m - 6(9:31/m) 160/161bpm [1522b/mi] 1cal

Split Summary
===
1) 1m - 8:43(8:43/m) 150/156bpm [1308b/mi] 116cal
2) 1m - 8:31(8:31/m) 153/159bpm [1302b/mi] 114cal
3) 0.5m - 4:13(8:25/m) 156/160bpm [1312b/mi] 57cal

Split Summary

12 x 200m reps, 200m jog recovery. Easy paced.
===
1) 0.12m - 48(6:30/m) 116/145bpm [754b/mi] 7cal
2) 0.12m - 1:09(9:16/m) 155/160bpm [1437b/mi] 16cal
3) 0.12m - 49(6:36/m) 158/164bpm [1042b/mi] 11cal
4) 0.12m - 1:07(9:00/m) 161/166bpm [1449b/mi] 16cal
5) 0.12m - 49(6:34/m) 162/167bpm [1064b/mi] 11cal
6) 0.12m - 1:10(9:21/m) 165/173bpm [1544b/mi] 17cal
7) 0.12m - 53(7:07/m) 160/165bpm [1138b/mi] 12cal
8) 0.12m - 1:06(8:50/m) 154/167bpm [1359b/mi] 15cal
9) 0.12m - 46(6:12/m) 155/163bpm [960b/mi] 10cal
10) 0.12m - 1:09(9:18/m) 165/170bpm [1533b/mi] 17cal
11) 0.12m - 49(6:31/m) 162/169bpm [1055b/mi] 11cal
12) 0.12m - 1:07(9:01/m) 165/170bpm [1489b/mi] 16cal
13) 0.12m - 52(6:58/m) 163/170bpm [1135b/mi] 12cal
14) 0.12m - 1:07(8:59/m) 167/171bpm [1500b/mi] 16cal
15) 0.12m - 49(6:32/m) 164/171bpm [1070b/mi] 12cal
16) 0.12m - 1:10(9:25/m) 172/176bpm [1620b/mi] 18cal
17) 0.12m - 47(6:17/m) 163/166bpm [1023b/mi] 11cal
18) 0.12m - 1:06(8:50/m) 167/170bpm [1475b/mi] 16cal
19) 0.12m - 45(6:03/m) 147/163bpm [890b/mi] 9cal
20) 0.12m - 1:08(9:10/m) 161/165bpm [1475b/mi] 16cal
21) 0.12m - 46(6:10/m) 162/171bpm [998b/mi] 11cal
22) 0.12m - 1:07(8:57/m) 170/175bpm [1523b/mi] 17cal
23) 0.12m - 45(6:02/m) 165/171bpm [997b/mi] 11cal
24) 0.12m - 1:05(8:47/m) 171/173bpm [1502b/mi] 16cal
25) 0.01m - 8(15:51/m) 162/163bpm [2568b/mi] 2cal

Split Summary
===
1) 1m - 8:51(8:51/m) 134/143bpm [1186b/mi] 104cal
2) 1m - 8:41(8:41/m) 145/155bpm [1260b/mi] 110cal
3) 0.02m - 10(7:58/m) 153/153bpm [1220b/mi] 2cal

Split Summary
===
1) 1m - 8:51(8:51/m) 141/160bpm [1248b/mi] 112cal
2) 1m - 8:25(8:25/m) 157/168bpm [1320b/mi] 116cal
3) 1m - 8:24(8:24/m) 152/161bpm [1276b/mi] 107cal
4) 1m - 8:32(8:32/m) 157/170bpm [1339b/mi] 107cal
5) 1m - 8:35(8:35/m) 158/165bpm [1356b/mi] 110cal
6) 1m - 8:24(8:24/m) 163/173bpm [1369b/mi] 112cal
7) 1m - 8:22(8:22/m) 160/171bpm [1338b/mi] 112cal
8) 1m - 8:17(8:17/m) 157/163bpm [1301b/mi] 113cal
9) 1m - 8:07(8:07/m) 160/167bpm [1298b/mi] 114cal
10) 1m - 8:02(8:02/m) 161/165bpm [1292b/mi] 111cal
11) 1m - 8:05(8:05/m) 160/166bpm [1292b/mi] 110cal
12) 1m - 7:59(7:59/m) 161/167bpm [1285b/mi] 114cal
13) 0.02m - 8(7:36/m) 158/159bpm [1202b/mi] 2cal

Split Summary
===
1) 1m - 8:32(8:32/m) 143/157bpm [1220b/mi] 107cal
2) 1m - 8:06(8:06/m) 156/164bpm [1263b/mi] 111cal
3) 1m - 8:15(8:15/m) 163/167bpm [1345b/mi] 117cal
4) 0.25m - 1:59(7:50/m) 165/166bpm [1293b/mi] 29cal

Split Summary
===
1) 1m - 8:29(8:29/m) 150/160bpm [1272b/mi] 113cal
2) 1m - 8:24(8:24/m) 166/171bpm [1393b/mi] 121cal
3) 1m - 8:11(8:11/m) 159/165bpm [1301b/mi] 112cal
4) 1m - 8:08(8:08/m) 163/167bpm [1327b/mi] 115cal
5) 0.26m - 2:05(8:06/m) 167/169bpm [1352b/mi] 30cal

Split Summary
===
1) 1m - 8:20(8:20/m) 143/167bpm [1191b/mi] 103cal
2) 1m - 8:09(8:09/m) 162/168bpm [1320b/mi] 115cal
3) 1m - 8:10(8:10/m) 158/166bpm [1291b/mi] 112cal
4) 1m - 8:19(8:19/m) 163/166bpm [1355b/mi] 117cal
5) 0.02m - 8(7:55/m) 164/164bpm [1298b/mi] 2cal