Fast 750 at good rate. Shorter strokes seems to be the key.

Last roll of the dice. Feeling very tired but this was actually much easier to pull this pace with slightly shorter strokes.

Warm up

DF check - not sure about PB attempt tomorrow as feeling sluggish but we’ll see.

DF check

Really easy SS 10k

Cool down

Another DF/rate test this time higher at 130DF. Started off r27 pulling about 1:52 but then it doesn’t take long until I am back at…

Rate and DF test. Wanted to see if holding r27 and 1:52.5 was better/easier with lower DF. Started off thinking yes but actually seems li…

Brisk 2k

Easy SS 5k

SS 5k

Making up the 2k metres

Another HD without really thinking about it or being in too much pain or suffering. Need to come through this phase.

Warm up

Really sensible SS 10k.

Variable speed fast 2k

Hard 500, to salvage some pride

Failed 1k but wasn’t maxed out. Should have finished with PB.

Warm up