10:00 WU
5:00 ea, 20spm, 22, 24, 26, 24, 22, 20

10:00 WU
then to 10k @ 24-25spm

10:00 WU
4x (1k, 2:00 recover, 500m, 2:00 recover)

2k WU then hold :05 under moving avg

10:00 WU
20x :40 on, :20 recover
15:00 CD just for the Challenge meters

10:00 WU for weights
10:00 Challenge meters after

10:00 WU
2x 6:00@18, 5:00@20, 4:00@22, 3:00@24, 2:00@26, 1:00@28+,
3:00 rest between the sets

10:00 WU for weights
10:00 CD

10:00 WU
3x 10:00, 22, 24, 26 spm, 3:00 recovery/rest/CD

ss, 20-22spm

10:00 WU
20:00 ss after CTC Challenge

CTC Challenge
1:00, 2:00, 3:00, 4:00, 5:00, 1:15 rest between each. Each from a stopped flywheel.

10:00 WU before weights
15:00 after

2x 30:00 5:00 rest, 5:00 rate ladders, 20-26

10:00 WU for weights, 15:00 CD just for Challenge meters

10:00 WU
10x 1:00 max, 3:00 recovers, 30spm, sub 1:45.. for all

10:00 WU
10x 500m, 2:00 recovers

WU for weights

2x 30:00 ss, 20-22spm, 5:00 between

WU for weights