2x 20:00 UT1, 5:00 recovery, 209.9 overall

10:00 warm up
3x 5:00 TR, 3:00 rest/recover, 1322m, 1308m, 1325m
6:00 very easy cool down

steady base building, 20spm

10:00 warm up
3x 10:00, TR, 5:00 recoveries, 2537m, 2512m, 2560m

10:00 warm up
6x 1:00 max, 279m-282m, 1:00 recoveries
10:00 cooldown

10:00 warm up
2x 16:00 UT1, 2:03, 22spm, 5:00 recover/rest

starting to feel good again

10:00 warm up
2x 5:00 TR, 1:51.4, 1:50.9, 5:00 rest/recoveries
10:00 cool down

steady base work, 20-23 spm

10:00 warm up
3x 2k, AT, 3:00 recover, 7:58.4, 7:58.4, 7:45

10:00 warm up
4x 3:00, 796m-805m, 26spm, 2:00 rest/recover
10:00 cool down

5:00 warm up
3x 13:00 AT, 5:00 rest/recover, 2:01.4, 2:02.5, 2:02.6, 22-23spm
last 5:00 recover was cool down

slow and steady, hard 10 every 3:00, 20 spm avg.

10:00 warm up
8x :45 AN, 1:00 recoveries, 205-216m, 25-29 spm
10:00 cool down
legs not as fresh as I'd like for this wor…

5:00 warm up
3x 14:00 UT1, 2:06-2:07, 3:00 rests. 20 spm

10:00 warm up
2x 15:00 AT, 1:59.8, 2:02.4, 23spm, 5:00 recovery/cooldown

10:00 warm up
5x 1:00, AN, 267-282m, 25-27spm
10:00 cool down

5:00 warm up
3x 13:00 UT1, 2:06-2:08, 20 spm, 2:00 rests
5:00 cooldown

10:00 warm up
3x 3:00, 1:52-1:53, 24-25 spm, 3:00 recoveries
10:00 cool down

10:00 warm up
2x 12:00 @2:01.2 avg,, 21-22 spm,5:00 rest/recover/cooldown

10:00 warm up
10x 1:00 AN, 1:49-1:51, 26-27spm
5:00 cooldown