3x20'1r 3x(180-180)
20:00.0 4583 2:10.9 18
20:00.0 4621 2:09.8 18
20:00.0 4613 2:10.0 18

Attempted 600-500-400.
Failed 600 and 400 (381m and 237m), but finshed 500m.
Target 1:41.
Actuals 1:37.9, 1:39 and 1:37

180-180 L4 warmup

2x20' 2x(180-180)
20:00 4620 18
20:00 4480 18
2 hour walk in morning. Terrible workout!

2x20' 1r
184-180 1r 180-180
20:00 4623 19 overstroked :(
40:00 4615 18

2x20' 1r
2x(180-180)
20:00 4616 18
20:00 4600 18

3x20' 1r
3x(180-180)
20:00 4616 18
20:00 4633 18
20:00 4640 19 argh

Attempt at 1:59/2:05 per 500m. HD at about 4800?!? What is happening? Paddled home at about 2:06.

wtf?!? Supposed to be 7k at 1:57/2:04 per 500. Going fine, but just bailed!

2x20' L4 180-180-1r-180-180

2x20 '1r
L4 2x(180-180)
Lack of focus, a bit overstroked.

4k r2'30" 3k r2'30" 2k r2'30" 1k

Targets 2:05, 2:03. 2:00, 1:55 at 22, 24, 26, 28

40:36.8 100…

2x20' 1r (180-180-1r-180-180)
20:00.0 4619 2:09.8 rate 18
20:00.0 4640 2:09.3 rate 18

3.59.6 1000 1:59.8 23
4:00.9 2000 2:00.4 24
4:01.0 3000 2:00.5 24
4:01.0 4000 2:00.5 24
4:01.2 5000 2:00.6 24
3:54.0…

20:00.0 4623 2:09.7 18
20:00.0 4632 2:09.5 18
184-180 1r 180-180
Overpowered a bit

10x1000m 90"r
3:57.5 1000 1:58.7 25
3:57.1 1000 1:58.5 25
3:57.3 1000 1:58.6 24
3:56.3 1000 1:58.1 24
3:57.1 100…

4x20' L4 4x(180-180)
20:00.0 4585 2:10.8 18
20:00.0 4594 2:10.6 18
20:00.0 4505 2:13.1 18
20:00.0 4544 2:12.0 18

Target
1:58/2:04 per 500m on/off.
Raced a bit - out of practice at keeping splits at this speed.

4x20' 1r
L4 4x(180-180)
20:00 4586 2:10.8 19
20:00 4605 2:10.2 18
20:00 4616 2:09.9 19
20:00 4593 2:10.6 19

5k attempt. Nothing there today :( HD