2:00/2:06 fast/slow per 500m.
1:59.0, 2:04.8, 1:59.2, 2:04.9, 1:59.2, 2:05.4, 1:59.5, 2:04.8, 1:59.3, 2:05.2, 1:53.5, 1:50.0

184-192-180-188-180-184
2345-2360-2308-2331-2314-2301
HR 156-159-165-164-170-172

Steady, target 2:12

2k w/u at 2:05.9
4x2k r 4'20" target 2:00, 2:00, 1:59, 1:59
actual 1:59.7, 1:59.7, 1:58.7, 1:58.5
No c/d - in a hur…

2:01/2:07 fast/slow target per 500m.
2:00.8, 2:05.7, 2:00.9, 2:05.6, 2:00.8, 2:06.4, 2:00.9, 2:06.4, 2:00.9, 2:06.3, 2:00.9, 2:06.5,…

2k w/u, 4x2k r 4'30"
target 2:00, 2:00, 2:00, 1:59
1:59.6, 1:59.8, 2:00.0, 1:58.3
2k c/d

2:01/2:07 per 500m
2:00.5, 2:05.6, 2:00.7, 2:06.3, 2:00.8, 2:06.4, 2:00.7, 2:06.4, 2:00.8, 2:06.5, 2:00.7, 2:06.3, 2:00.9, 2:06.4, 2:…

L4
184-192-180-184-180-184
2334-2356-2315-2318-2309-2320
Pretty fatigued by the end.

2k w/u @ 2:09

4x2000r4'40" target 2:00
1. 1:59.5 @ 23
2. 1:59.6 @ 24
3. 1:59:6 @ 25
4. 1:57.6 @ 27

L4
184-184-180-192
2323m, 2312m, 2264m, 2348m

mixed rate 2:01/2:07 per 500m.
2:01.0, 2:07.0, 2:01.0, 2:06.6, 2:01.1(!), 2:06.7, 2:01.0, 2:06.8, 2:00.7, 2:06.8, 2:00.9, 2:06.7, 2:…

L4
184-184-184-180-184-184
2344-2334-2324-2304-2303-2307
Over-powered at the beginning. Felt strong. Knackered by the end. Pr…

7' bike, then 2k w/u at 2:07.6
4x2kr4'50" target 2:01, 2:00. 2:00. 2:00
Actuals 2:00.8, 1:59.6, 1:59.4, 1:58.5
…

L4 184-184-180-188
2307, 2327, 2312, 2329

2:01/2:07 per 500m on/off
Actuals: 2:00.9, 2:06.0, 2:00.7, 2:06.3, 2:00.7, 2:06.5, 2:00.8, 2:06.6, 2:01.0, 2:06.9, 2:00.8, 2:06.3, 1:…

4x3500r1. Back still uncomfortable.

Back sore. Slow and steady. Thirsty!

2:01/2:07 500m on off.
actuals: 2:00.5, 2:06.1, 2:00.9, 2:06.0, 2:00.9, 2:05.4, 2:01.0, 2:06.6, 2:00.9, 2:06.2, 1:58.0, 1:57.6