Week 5 // Workout 13: 

3000m broken up as follows:

1000m @ r24

1000m @ r26

750m @ r28

250m @ open rate 

Goal: (2K = 1:57.6)

Rate 24: 2K plus 6

Rate 26: 2K plus 4

Rate 28: 2K plus 2

Open Rate: sprint

This was tough but I hit my pacing almost perfectly. The first interval is usually the toughest going from a standing start.