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…

6x5minutes,2mint;03:30pm session
2.39.9/500m;25spm;114bpm;66w;594cph;
156cals+Weight Training...7x7x7;3KgDB; 22m.54secs;115bpm.

3x8m.4mints;
3.38.2/1000;71rpm;108bpm;88w;603cph;
240cals

4x1000m,1mint;03:30pm session;
2.41.3/500m;24spm;102bpm;83w;587cph;
208cals.

5x10mins,2mint;03:15pm session;
2.55.5//500m;23spm,106bpm;65w;522cph;434cals.

4x1500m,2mint;
65w;523cph;03::05pm session
2.55.2/500m;24spm;105bpm;65w;523cph;
304cals.
7x7x7 weight training; 21mins;;1…

1x15mins;2.38.5/1000m;65rpm;104bpm;58w;601cph;150cals.

8x500m,1mint; 04:10pm session;
2.52.4/500m;25spm;104bpm;68w;534cph;
251cph.

6x20secs,1mint;
2.12.7/500m;33spm;108bpm;150w;814cph;
24cals;. #3-87metres;1.56.2;39bpm

8x3mins,1mint;03:20pm session;
2.52/500m;24spm;106bpm;69w;536cph;
211cals.

3x1500m,03:50m,2mint;
2.23.5/1000m;66rpm;118bpm;118w;706cph;
125cals

3x2000,2mint; 03:15pm:
2.53.5/500m;24spm;115bpm;67w;530cph;
306cals. 2Kms-3.00.3/2.55.7/2.44.6

1x10000;03:10pm session
3.29.2/500m;21spm;89bpm;38w;431cph;
500cals

1x40mins;BDBBE;04:00PM session;
3.23.2/500m;22spm;90bpm;42w;443cph;
293cals

B-D-D-B-B-B--A-A-A-A-B-B-E;
2.26.3/1000m;64rpm;118bpm;112w;684cph;
169cals

B-D-B-C-E; 03:05pm;
2.443.8/500m;23spm;94bpm;37w;428cph;
140cals.

1x2000m;
3.46/500m;20spn;100bpm;30w;4404cph;
105cals

1x6000,2mint;03:25pm session
2.29.0/1000;63rpm;114bpm;106w;663cph;
163cals