Warm Up;3.24.5/500m;23spm;42w;440cph
63cals

5x4mins-felt like a change;
2.48.7/500m;26spm;79w;550spm;181cals
DF 130

SEE DIARIUM
Round 2

DAMPER SETTINGS
6x2mmins 0n/0ff2.47/500m;22spm;81w;579cph;113cal
D10=90w; D8=90w;D6=83w;D4=76w; D2=72w;; 3-4=76w

Warm up 5x100m

3.02.3/500m;23spm;50w;498cph;98cals

Warm Up;
3.46.3/500m;21spm;81w;45cph;57cals

3.14.8/500m;20spm;40w;463cph20spm;
21cals

"WITH OUR POWERS COMBINED" I
3..13.2/500m;21spm;48w;466cph;21cals

Playing with Pace II;2.29.2/500m;24spm;105w;661cph;189cals.
6x
1 min on, one min off:
On1;22spm...2m20sec,100watts

INTERNATIONAL WOMEN'S DAY CHALLENGE

Playing with Pace;
2,54,2/500;25spm;65.5w;528cph;85cals.
Good session but computer froze at critical time

TIME TRIAL;
2.35/500m;31spm;94w;623cph;116cals
DF 3/4
UNDER 10MINs NEXT TIME

WU;3,16,8/500m;23spm;46w;459cph;69cal

"Build the Legs". (Legs only row). 4.18.5/500m;23spm;21w;369cph;61cals
This was a surprisingly session-designed to lesson o…

WU;4.21.0/500m;20spm;20w;267cph;
92cals

"Capacity Checker*;2.51.1/500m;22spm;
70w;cphh540; 133cals;70w.

WU: "Run it up the Chain;" 3.32.6/500m;
21spm;36spm,36w,425cph;63cals

Capacity Check in;2.51.6/500m;27spm;70w;
540cph;132cals