500/1000/500/1000/500m/2mint;
2.59.7/500m;23spm;60w;507cph;175cals;
R10;23C

8x2mins,1rest;3.00.0/500m;23spm;60w;
506cph;129cals;R10;22C

25x45mins45secs rest; 2.48.4/500m; 24spm;73w;552cph;552cph;165cals;
101abm;24C

5x1000m,1mint;24spm;60m;506cph;250cals;107abm;
24C...very warm.

1/2/3/4/5/4/3/2/1/ mins,2mint;3.05.3/500m;22spm;
55w;489cph;200cals;85bpm;R10;21.5C

5x4mins,2mint;3.05.1/500m;23spm;55w;489cph;
160cals;R10

50-40-30-1010;3.21.6/500m;21spm;25w;447cph;120cals;86abm;
R6

3x1000m,2mint;18.29;3.04.8/300m;23spm;55w;
490cph;150cals;98bpm;R7

6/5/4/3/2/1/,1mint;3.00.5/500m;23spm;59w;504cph;
173cph;94abm;R6.

3.01.0/500m;24spm;59w;503cph;300cals;93abm;R6

12x25cals,1mint;3.01.0/500m;24spm;59w;502cph;
300cals;93abm;R6

2x3000m,1mint

12x3,1mint;3.11.2/500;spm22;50w;472cph;276cals;
86abm;Temp21C;R10

1x30mins;3.06.2/500m;23spm;54w;486cphh240cals;
93abm;R4

10x2.30.30sint;3.11.21/500m;24spm;50w;472cph;
190cals;ABM97;R5

8/6/4/2min,3mint;3.17.7/500m;24spm;45w;455cph;
150cals;abm88;R4

2.59.8/500m,23spm;60w;506spm;152cals;124abm,R10
A DISASTER, ALL MT FAULT. SET OUT TO ROW 10K-61W; 124SPM BUT...VERY WARM IN GYM, LON…

10x1min,1 mint;2.33.1/500m;23spm;97w;635cph;103cals;110abm;
R10. Quite a taxing little session...

12x250m,1mint;2.59.6/500m;24spm;60w/507cph;
144cals98abm;R12

6x500m;1mint;3.00./500m;22spm;60w;506cph;
150cals;94abm