M.4x6mins,2mint;3.10.1/500m;26spm;51w;
475cph;188cals

5x3mins,2mint;;;;;4.13.6/500m;22spm;21w;
373cph;94cals

1x8000m;3.2.0/500m;24spm;442;443cph;
400cals. Once again DF 3/4

10x10mins,1mint;2.55.5/500m;26spm;64w;
518cph;81cals
Key finding...the sweet spot...Drag Factor 3/4

Warm Up;3.14.3/500m;25spm;48w;464cph;
75calories

1x10000m;3.14.2/500m;26spm;;48w;
464cph;500cals.DF444/5

10x10m,1mint;2.43.9/500m;29spm;79w;573w;573cals;91cals;DF6

5x3mins;;18,10,22,24,26;3.59.5/500m;27w;394cph;98cals;DF6...

10x500m'30sec mint;2.58.3/500m;26spm;
62w;512cph.250cals.DF6
;bg

1x60mins;3.34.8/500m;24spm;35w;421cph;
418cals;103DF

3...02.4/500m;26spm;52w'480cph;118cals

WU;5x3mins,1mint;4.42.4/500;20spm;15w;
352cph;88cals

1x5000;Ratee changes every 1000m;
24-26-28-26-24sppm;3.16.0/500m;25spm;
46w;459cph;25`cals. BAB

5x4spm,1mint;
3.06.7/500m;26spm;54w;484cph;160cals

WU;4.20.1/500;22spm;20w;368cph;53cals;
DF 4

2.52.0/500m;28spm;69w;536cph;152cals
Drag Factor104 ?D3

3.24.9/500;27spm;41w;429cph;156cals
Felt very tired.

Time Trial. 2.43.8/500;31spm;80w;573cph;259cals
watts...71/72/75/86/96/ Pleased

5x3mins/1mint;2.56.6/500m;64w;519cph;
127cals

Warm UP 5x3,5seecint;4.19,6/500m;20spm;
20w;363cph;99cals