6/3/3/1/1/1 mins,2mint;2.53.8/500;25spm;67w;529cph;
130cals;91abm

6x3mins,2mint;3.18.0/500m;23spm;45w;
454cph;132cals;89abm

3.17.6/500m;23spm;45w;456cph;175cals;
86abm

1x5000m.TT;3.17.6/500m;21spm;45w;
455cph250cals;89abm

10x300m.1mint;3;04.6/500m;24spm.56w.
491cph/150cals;91abm

6x500m.2mint;3.18.4/500m;22spm;454w;
454cph150cals;98abm

6x2mins,2mint;3.13.6/500m;22spm;45w;
466cph;90cals;89abm

5x750,2mint:3.17.8/500mins;22spm;45w;
455cph;165cals;85abm 22/45 bang on the money

10x20cals,1mint;3.22.9/500m;21spm;42w;
444cph;200cals;abm76-89.

(1-2-3-4-54-3-2-1,2mint);3.18.0/500m;21spm;
45w;452cph;286cals;78-89abm

1x5000m.TT;3.17.6/500m;21spm;46w;
456cph;250cals;89abm

5x3mins,1mint;2.17.3/500m;21spm;46w;
456cph;111cals'73-89abm

1(20/40/60/80cals,1mint);3.24.8/500m;
22spm;41w;440cph;200cals;abm960

20x45secs,45secint;3.25.2/500m;22spm;40w;
439cph;100cals. Very comfortable at these rates but more to the point, np adverse effects…

3.25.5/500m;21spm;40w.438cph;150cals;83bpm

Back with a physio's blessing!!!
3.25.5/500m;21spm;40w;438cph;150cals;83bpm

5x750,2mint;3.09.5/500m;25spm;51w;476spm;185cals
80-96abm

20x45s,45mint;3091/500m;25spm;52w;477cph;
105cals;81-97avm; r2

20x10cals,Legs;3.22.7/500m;25spm;42w;444cph;
200cals;76-106abm;R2

3.07.4/500m;29spm;53w;482cph;100cals67-94ABM
Legs only