1K WU or CD

4 * 15' - 4mins rest
HR CAP 92.5% MHR

2K WU or CD

2K WU or CD

2 * 30' - 3 mins rest
HR CAP 90% MHR

2K WU or CD

8/7/6/5/4/3/2/1' rate builder

1K WU or CD

2K WU or CD

1K WU or CD

Cautious row as still testing positive for COVID.
Bluetooth crapped out on 11th interval, hence the utility upload

2K WU or CD

2k TT
:(
UPDATE: Day after this, I tested positive for COVID.

19:45 Warm up - 2k pace

Post Xmas mash-up
2k warm-up, 3k R20 with race start, 2k R18 with race start, 10k R22 80% MHR

10k - zone 2 (nose only breathing)

75r18 - zone 2 (nose only breathing) + 15' push

Another terrible session. But then I do have laryngitis, so makes sense why I…

4*1000m - 4mins rest

SHAME! Couldn't even manage second rep :( Had to dial right back just so I could finish workout