Hard interval, 8x500, 1r, aiming for 1:42.0 max. Did it but it was tough. Great effort.

Warm up

SS 5k

Failed fast 2k attempt. Bottled it again, need to push through the pain and actually finish one. Was holding 1:43.5 splits ok but stopped…

Easy SS 11k for the 40k

Just some SS metres

DF110 too low? Was trying 1:43.0 to 1600 and then fast finish for 2k PB prep but couldn’t manage it but rowed it in after slowing i…

2k warm up

Solid hour of SS

Seeing how low I could rate but still pull 1:45.0 or under. Did well, DF111.

Fast 5k, sitting at 30 min PB pace until 2k left then gradually picked up the pace until fast final 500 sprint sub-1:45.0. Almost max HR…

Warm up

Slow 10k

Low DF, 86 3.5k SS.

2k as fast as possible, capped at rate 20. Good effort.

Warm up

Good session. Aimed for 15k, with plan for about 7,400m by 30 mins and then increase pace. A bit tough at the end but not terrible. Reall…

Sensible 10k

SS 6k