WU.;5x3 mins, 5 sec int; spm(16-18-20-22-24); Medium session.
3.55.1/500m;20spm;27w'392cph;98cals

10x1000m,1mint;03:20pm session
2.55.4/500m;24spm;101bpm;65w;523cph;
505cals. Good session-aims; 24spm62w

3x750m;2mint; BDDA BBAB BBBB AAABBE
2.32.8/500m;266spm;116bpm;98w;437cph;121cals. Hard

WU.07:23pm session
3.31.6/21spm;37w;427cph;109cals

3x8m;2mint; 04:20pm session; Medium
2.47.9/500m;24spm;104bpm;74w;554cph;
220cals. Aim,,,24spm;72watts, Aerobic

W.U.;5x3min;5 secint;18,20,22,24,26s
3.38.3/500m;22spm;34w;415cph;106cals

1x10000m;03:05pm session
2.58.0/500m;23spm;108bpm;62w;513cph
500cals. not a good row...poor warm up and went off far too hard so…

SHORT...BDDA BBAB BBBB AAABE
2.32.8/500m;26;spm;115bpm;98w;637cph;
161cals.

Warm Up
5x3mins imint;03:30pm session
3.39.0/500m;22spm;96pbm;33w;414cph;
106cals

3x1500m,Medium,2mint;bddadbaaaaabbe
2.50.6/500m;26spm;102bpm;70w;542cph;231cals. Intended to do 4 ints but tired and short of time

Warm Up:
5x3mins;5secmint; 03:30pm session;
21spm;94bpm;46w;459cph;
110cals

2x2000m,4mint.
2.44.8/500m;26spm;106bpm;78w;569cph;297cals.

Warm up 5xmins5secs.int; 1(18spm, 20,22spm,14spm,16spm.)
3.35.0/500m;22spm;90bpm;35w;421cph;
107cals.

Medium...6x4...BDDBBBBAAAABBBE;
2.48.7/500m;26spm;104bpm;73w;550cph;
219cals. Good session

Warm Up...03:30 pm session
2.25.6/500m;23spm;92bpm;40w;438cph;
58cals

1x10000m;03:13pm session;
3.28.0/500m;23spm;91bpm;39w;473cpm;
500cals

2.41.2/500m;26spm;26spm;118bpm;83w;
587cph;313cals.
A hard session

Warm Up.
1x2000m;03:33pm session;
2.58.4/500m;24spm;104bpm;65w;522cph;
100cals.

10x1000m,1mint;03:30pm session;
3.14.0/500m;23spm;92bpm;48w;464cph;
500cals