WU;5x3mins;20spm

5x1min. 1mint' 3,32.3/50m;46spm;99w;642cph;
51cals
D2-3

WU; 4.05.6/500m;20spm;81bpm;24w;
381sph36cals;D8/10
+1x14x7=5m52

1x5000m;3,14,/500m;24spm;104bpm;48w;
363cph;250cals,D8 + 2x7x7 08.24

10x1min; 1mint3.38.9/500m;25spm;;33w;
414cph;137cals;100bpm
Done with 2x7x7x7wt

5x3mins;4.08.8/500m20spm;23w;378cph;
94cals;D8

6x500m;3.56.0/500m;27spm;64spm;
520cph;151cals; D8

WU;4.08.7/500m;21spm;90bpm;;23w;
278cph;94calsD8

5x4mins,1mint;3.35.9/500m;24spm;90bpm;35w;419cph;137cals
A very steady session.

WU.4.34/500m;20spm;17w;350cph;88cals
D-3,5

3.59.3/500m;26spm;26w;387cph;136cals;
D2.75.

12x250m,1mint;.3.08.5/500m;36spm;52w;
479cph;

40 mins, every 4 mins row10spm hard
3.24.7/500m;25spm;94bpm;41w;447cph;
292cals;D3.75

6x100m,3mint;2.12.9/500m;58spm;143w;
312cph 33cals
#6=24.5/100m;2.02.5/500m;64spm;190w

WU;4.22.6/500m;20spm;19w;366cph;
20spm

21mins (4x6mins(20/22/24/26spm);
3.51.2/500m;22spm;90bpm;28w;397cph;
159cals. Recovery session.

15x300m.1mint;3.19.7/500m;25spm;
39bpm;44w;451cph;210cals;D3

1 minute(1000/600/300/600/300/1000m,
1mint) 3.00.2/500m;27spm;105bpm;60w;
205cph;191cals;D2/3

4x4,3mint; 2,24.6/500m;36spm;120bpm;
84w;50cph;156cals;D3
*100m;26.8;2.14/500m;58spm

WU;4.293/500m;20spm;86bpm;20w;
363cph;90cals;D4