30' @ MP; damper 6; vitamins; 352 kcal

30' @ HMP & (2 x 90 sec @ 36spm / 3 lr); damper 8; vitamins; 487 kcal

10' @ 5kp / 20' @ HMP; damper 6; vitamins; 388 kcal

Week 24 Day 1; 45' MP; damper 6; vitamins; 545 kcal;

30' @ HMP & (6 x 1@38spm / 2lr); damper 7; vitamins; 614 kcal

30' @ HMP (6 x 1' @ 36spm / 2lr); damper 8; vitamins; 618 kcal

30' @ HMP and (2x 90 sec @ 26spm / 3 lr); damper 8; vitamins; 490 kcal

2 x alternate (10' @ 5kp / 20' @ mp); damper 6; vitamins; early morning; 747 kcal

Week 23 Day 1; 60' @ MP; damper 6; vitamins; 719 kcal

30' @ HMP & (4 x 90sec @ 36spm / 3 lr); damper 7; vitamins; 603 kcal

30' @ HMP & 6 x (1' @ 36spm / 2' lr); damper 8; vitamins; early afternoon w/ no food; 616 kcal

20' @ 5kp & 20' @ 10kp; damper 6; late afternoon; 534 kcal

30' @ 10kp [2:26.1 /500mm] & 4 x (1' @ 34 spm / 2 lr) [2:18.4 /500m]; damper 8 ; later afternoon; 570 kcal

Week 22 Day 1; 60' @ HMP; damper 6; vitamins; 746 kcal

20' @ 10kp & 6x(1'@34 / 2' lr); damper 7; vitamins; 506 kcal

30' @ MP & 3 (3'@32spm / 5 lr); damper 8; vitamins; rtd shake; 683 kcal

5 x (5' @ 10kp / 5 lr); damper 6; vitamins; 631 kcal

20' @ MP; (2 x 3'@ 32spm / 5 lr); damper 8; vitamins; 467 kcal