C2 April Fools Challenge 
Day 11: 11,000m

Workout #1:
3:00 @ r18, rest :30 / 2:30 @ r20, rest :30 / 2:00 @ r22, done

Workout #2:
2:30 @ r18, rest :30 / 2:30 @ r20, rest :30 / 2:30 @ r22, done

Workout #3:
2:00 @ r18, rest :30 / 2:30 @ r20, rest :30 / 3:00 @ r22, done

Work through the sequence as #1, #2, #3, #2 and then #1. Five shorter efforts to help reach today target meters. Use your warmup to get comfortable with lower rates. Find a pace that would be somewhat uncomfortable for a 10K (2k plus 20). 

Variable Distance 
3000m/2000m/1000m/2000m/3000m
rest 3:00 between reps
rates 22/26/30/26/22

Kept these at a recovery pace because I was looking for volume rather than intensity this morning to stay on target for my 200K goal in the Holiday Challenge. Increase pace ~4-5 seconds at r26, further ~4-5 seconds at r30. Reverse on the way back. 

52 WEEK ENDURANCE: SESSION 22 

3x17:00 work // 3:00 rest

🎯 10k goal pace (2:15/500m)

DF 115

All 3 rounds should be at a mostly comfortable - but slightly uncomfortable pace. Actually found this pace may not be sustainable over 10,000 meters. That could be because it was so muggy in the garage and I was gassed by the middle of the second round. The rest periods aren't meant as full rest or recovery windows. Keep your body moving by walking around. No sitting down during those rest intervals.

Score: Total Distance (10,941m)