Fast 1k, just trying go stick with it. 0.5s off PB. Big negative split and pulling 1:29.0 in final split. Good effort. I can probably get…

Warm up

Cool down 2k

Aim wws 6x500 at 1:45.0 or below. First one at lower rate was a lot harder. Managed to blitz last rep. Definitely easier with shorter str…

Just a little bit of speed

Good 12k, variable rate 18, 20, 22, 24 to 8k then easy. Didn't connect heart rate monitor again, oops.

Easy 5k for the metres

Brisk 8k

Brisk 2k

Fast 5k, aim was sub-19 so good result. Not that difficult but not super easy either. Well paced.

Warm up

Slow 2k

Brisk 2k at target of r24.

Been feeling exhausted so this is just an easy session with a few shorter pieces.

Slow 10k but feeling so tired and almost quit after 5k. But glad to have got the metres in.

Good 30r20 effort, exactly 600 strokes.

Slow hour, sensible

Easy half hour