1x20mins;3.19.2/500m;26spm;44w;452cph
150cals;.

5x1000m,1mint;3.24.5/500m;25spm;41w;
440cph;250cals...

12x250m.2m30int; 2.52.1/500m;34spm;
69w;536cph;149cals

2.56.4/500;29spm;64w;513cph;253cals;
Dragb5/6;D125 Drag Factor 125

10x1m steady,alternate10x1 hard'
2.48.3/500m;47spm;73w;552cph;88cals;
knee ok

KAYAK
90sec rounds ie60secs steady,30 lively;
6.42.7/500m;37spm;32w;408cph;97cals;
D5-6, Rowiwng legs only to protest knee

2x20,1mint;3.212/500m;26spm;43w;447cph
397cals;D5/6.

5000m (5x1000m,2mint)3,22,1/500mtr;27spm;42w;
445cph;250cals;D5/6

12x250metres/40sec.int;3.39.3/500m;
29spm;39w;430cph;144cals; Easy session-knee not sore but cyst still about!

4x5 3mint;3,46.3//500mts;24spm;88bpm;30w;
403cph;132cals;D444 Easy session-dodgy right knee.

Easy session;
4.00,7/500m;22spm;90bpm;25spm;386cph
187cals. D3

10strokes faster every 1000metres;
2.50.5/500m; 38spm;105bpm;71w;542cph;
150cals

WU;5x3mins;4.26.2/500m;20spm;90bpm;
19w;363cph;39cals;D6

1x30mins;2.38.2/500metres;23spm;34w;
415cph;204cals. Recovery session

4xx500m;2.31.1/500m;8spm;70w;540cph;
76cals

2.54.2/500m;21spm;90bpm;27w;393cph;
97cals

NB 5k-steady 24spm, every 1000, burst of 20 at 110+
3.35.t/500m;24spm;100bpm;34w;419cph;
250cals;D2/3

WU;4,21,1/500m;20spm;18w;361cph;90cals

3x4mins;3.35.1/500m;27spm;41w;439cph
87cals

WU;1x3mins;3.28.3/500m;26spm;39w;
433cph;28cals