Standard Warm up 4.11.9/500m;20spm;;22w;2;375cph;
94cals

1x10000m;002:35pm session;
03.06..4/500m;24spm;102bpm;54w;405cph;500cals

4(2k@22spm+2k@26spm)@(95bpm);
3.05.8/500m;23spm;97bpm;55w;467cph;501cals;
An interesting session.

6x100m;3mints; 1.50.8/500m;45spm;357w;1186cph;
96cals. 2(13.8/23.9/21.6/21.2/21.4/22.1

Standard warm up
3.59.4/500m;20spm;25w;387cph;96cals

An easy day...5x5mins,2mint; 36w;21spm
Found yesterday tiring

Time Trial; 1.48/500m; 39spm;1256cph;7cals

TIME TRIAL. 500M; 35spm;177w;909cph;31cals
One of my best 500m time trials ever!

Standard Warm Up;3.45.
9/500m;19spm;30w404cph;103cals

6x3mins,3mint;Medium;
2.37.5/500m;25spm;108bpm;89w;607cph;180cals (ie 10 cals per min; Very pleased with session.

Standard Warm Up; Medium;03.20pm
4.12.8/500m;20spm;22w;374cpm;93cals;

12x5mins 22/24/26/24/22spm; 10:40am
3.04.7/500m; 23spm;108bpm;55w;490cph;;486cals.
Reduced target from 60 to 50w to keep down th…

6x5mins,2mint; Medium;
2.31.7/500m;24spm;115bpm;100w;644cph;160cals;
D10.

Standard Warm Up;5x3mins;03:40;
3.23.3/500m;21spm;42w;443cph;88cals

4x8mins;3mint;Medium
2.47.0/500m;25spm;105bpm;75spm;558cph;296cals

Standard Warm Up; 04:12pm
20spm;21w;373cph;94cals

Have pinned down pain in my head to catarrh, so back to the tideway.5x2000m,30secint;
3.01.3/500m;24spm;98bpm;59w;501cph;505cals.

3x1000m,1mint;
23spm;110bpm;81w;578cph;156cals; best 1000=5.17.4
Hard but pleased with result.

Standard Warm up;
3.44.1/500m;20spm;31w'407cph;103cals;d10