8/6/4/2mins, 3mint;3.04.7/500m;22spm;
55w;490cpm;162cals;DF4
Now increase wattage...

Arms and Core only.2.28.5/500m;20spm;
432cph;168cals;85-95abm;DF4

Arms and core only. 4(3mins on 2 off)
3.20.7/500m;22spm;48w;440cph;88cals;
79-92abm;DF4. Good base

3x1500m,3mint;2.49.2/500m;24spm;72w;
549cph;231cals;80-113abm;DF4
Bang on the money!

5x750m,2mint;2,59.2/500m;22spm;61w;
509cph;189cals;80-108bpmD4. Back in Business but kneee far from ok

Intervals 500/1000/500/1000/500
2.59.8/500m;22spm;60w;507cph;176cals;
73-102bpm

5K Time-Trial;2.46.2/500m;22spm;76
562cph;75cals;91-116abm;DF118-D5.
NEXT TT set times for each 1K; achieve by same spm, same wat…

Warm up; 3.20.1/500m;22spm;44w;460cph;
66cals; DF118/D5)

4(3on.2off;2.49.5/500m;72w;547cph;106cal
D4

Warm Up...6x1-16.18.20.22.24.26spm:
8.35.8/500m;21spm;35w;409cph;40cals

DH;Perfect intermediate Work Out;
4x(3mins on, 2mins off; 18-20-22-24spm;
20spm;70w;54000cph;107cals;86-100abm
DF10.

DH;Perfect intermediate Work Out;
4x(3mins on, 2mins off; 18-20-22-24spm;
20spm;70w;54000cph;107cals;86-100abm
DF10.

Warm Up; 3.09.6/500m;21spm;51w;476cph;
94cals;abm 76-94;DF1.

2.35/500m;29spm;94w;629cph;40cals;
80-100abm

2.28.9/500m;29spm;87w;600cph;88cals;
75-95 abm

Warm Up; 3.04.9/500m;20spm;55w;490cph;77cals;
70-90abm

1.00/1,30/2.00/2.30/3.00/3.30/4.00;3mint;
2.50.2/500m;22spm;71w;543cph;157cals;
78-114 abm;D4

Warm Up 10xD1-D10; 3.34.2/500m;21spm;36w;422cph;63cals;
69-85 abm

Warm Up 10xD1-D10; 3.34.2/500m;21spm;36w;422cph;63cals;
69-85 abm

Session 1
3.25.4/500m23spm;40w;437cph;57cals;
82-98abm;DF126

Warm Up 10(D1-D10; 3.30.0/500m;21spm;36w;425cph;67cals

Variable Intervals;10-20-30-40-50-60, cals'1mint;
2.49.5/500m;22spm;72w;547cph199cals;
80-115abm;D6

1x3k;2.49.9/500m;24spm;71w;545cph;
150cals;90-102abm;D4

Intervals 500/1000/500/1000/500,2mint
3.00.0/500m;22spm;60w;500cph;175cals;
90-97abm;D4.

3x1000m,2mint; 2.40.9/500m;23spm;73w;
549cph;157cals;abm96-105;D4