2 x 30:00

WU for weights

10:00 WU
1:00 on, 1:00 off, 2:00 on, 1:00 off, etc until over 10k, 26-28 spm during 'on's

20-21spm. Feeling like a day off is due.

WU for weights

continuous 20-24spm. Shoxbox

10:00 WU
1:00, 2:00, 3:00, 4:00, 5:00 and back down, 1:00 'off' between each
on Shoxbox

WU for weights

10:00 Wu
3:00 'on', 1:00 recover, 2:00 'on', 1:00 recover until 45:00

WU for weights

2x 30:00 20-24spm, 5:00 rest

10:00 WU, 5x 1k 26-27spm, 500m recoveries

WU for weights

ss, 21-24spm

10:00 WU
16x 1:00 'on' 27-29spm, 1:00 recover.

10:00 WU, 5:00, 10:00, 15:00, 10:00, 2:00 recoveries

WU for weights

WU for weights

10:00 WU then alternating 5:00 @20, 5:00 @22, open rate for last 750m. home erg with Shoxbox

10:00 WU
5x 1k, 3:00 recoveries, 3:42-3:47, most 24-25spm raised for last :30