1x5000m,Rate changes every 1000m:22-24-26-28-24; 03:20pm.session
3.09.8/500m;25spm;98bpm;51w;476cph
251cals

4x10mins;3mints;03.16pm session;
2.57.5/500m;23spm;99bpm;63w;515cph;
342cals. Felt surprisingly tired afterwards.

10x100m 1mints;
1.00.2/500m;37spm;111bpm;201w;992cph;
60cals. BP #5rep-23 secs.

Warm up. 1x2000m; 03:40pm session
2.58.8/500m;25spm;98bpm;61w;510cph;
100cals

2x4000m,3mint;03:35pm session;
2.57.2/500m;22spm;108bpm;63w;516cph;
406cals.

1x6000m;2.44.5/500m;24spm;24spm;
120bpm;79w;570cph;
307calls

Warm up.
2.48.0/1000m;62.rpm;
100bpm; 81m;577cph;102cals

BACK FROM HOLIDAY
10x1000m,1mint;03:10pm session
2.54.4/500m;22spm;97bpm;66w;527cph;
507cals. Went well after the week'…

5x1000m,2mint;spmx1000-22,25,25,28,25;
3.02.3/500m;25spm;97bpm;58w;498cph;
251cals.

Warm Up; 1x3000m;
24.45/500m;62 rpm;100bpm;79w;520cpm;
76cals

1x6000m;2.56pm. session
2..57.4/500m;23spm;104bpm;63w;515cph;
301cals.

6x1.30,30.mint;03:45pm session
3.38.8/1000m'70rpm;130bpm;87w;600cph'
112cals

5x1000m;2mint;03:06pm session
2.33.1/1000m;114bpm;93w;72rpm;635cph;
134cals

3x1500m,2mints; 03:50pm session;
2.41.9/500m;25spm; 112bpm;82w;583cph;
234cals. Intended to row 4 intervals but ran out of time.…

WARM UP
1x4000m; 2.31.4/1000m;75rpm;105bpm;
101w;647cph;108cals

6x1000m,2mints;
2.44.9/500m;24spm;105bpm;81w;578cph;
312cals. A hard session but very pleased with the sustained wattage.

Warm Up
6x1 min,5sec.mints:
3.38.1/500m;22spm;34w;;415cph;42cals.

1x10000m in watts;03:56pm session;
2.56.1/500m;23spm;104bpm;64w;520cph;
500cals. AIMS OF 10K...
92-107bpm;22spm;104bpm;62w;(…

WARM UP
1x8mins;03:56pm session
3.45.3/500m;22spm;79bpm;64w;405cph;
52cals

4x2000m,2mints;03:56:00pm session;
2.57.1/500m;23spm;108bpm;63w;516cph;
404cals. Hard session-originally set out to do 5 ints bu…