Warm up...5 x 4 mins, 18/20/22/24/26 spm;
2.52.8/500metres; 22spm;100spm; 68 watts; 539 cph; 180 calories

4(5 mins@18 spm; 5 mins@20 spm; 5 mins@22 spm;
11 am session
2.55.8/500 metres; 20 spm; 95 bpm; 64 watts; 521 cph; 523 calories.…

1 x 5000 metres; 4.15 pm session
2.51.1/500 metres; 22spm; 100 bpm; 70 watts; 540 cph; 255 calories

1 x 5000 metres; 3.35 pm session
2.44.5/1000 metres; 63 rpm; 99 bpm; 79 watts; 570 cph; 248 calories

1 X 10000 metres; 10,37 am session
2.53.0/500 metres; 22 spm; 96 bpm; 68 watts; 532 cph; 511 calories

10 x 1000 metres; 40 sec rests; 4.02 pm session
2.50.8/500 metres; 22 spm; 100 bpm; 70 watts; 541 cph; 509 calories. YES!!! 601, 795…

1 x 10000 metres; 11 am session;
333.00.8/500 metres; 20 spm; ; 92 bpm; 59 watts; 503 cph; 505 calories

4 x 5000 metres; 3 min rests, 2.53 session
2.43.5/1000; 68 rpm; 98 bpm; 80 watts; 575 cph; 522 calories.

1 x 10000 metres; 11.28 am session;
2.51.8/500 metres; 21 spm; 96 bpm; 69 watts; 537 cph; 522 calories

5 x 2000 metres, 40 se3c rests; 4.30 session
2.54.3/1000 metres; 68 rpm; 105 bpm; 75 watts; 558 cph; 258 calories.

1 x 3000 metres; 4.07 pm session;
3.00.4/ 500 metres; 23 spm; 95 bpm; 65 watts; 522 cph; 150 calories.

1 x1000 metres;11.26 session
2.55.9/500 metres; 23 spm; 95 bpm; 64 watts; 521 cph; 231 calories

6 X 1000 metres, 40 sec intervals; 10.43 am session;
2.57.0/500 metres; 23 spm; 94 bpm; 64 watts; 521 cph; 302 calories

4 x 5000 metres. 3 min rests; 3.45 pm session;
2.40.0/1000 metres; 62 rpm; 98 pbm; 72 watts; 549 cph; 513 calories.

1 x 10000 metres; 10.52 am session
2.58.4/500 metres; 22 spm; 92 bpm; 62 watts; 511 cph
505 calories.

10 x 1000 metres; 40 sec rests; 4.19 pm session;
69 rpm; 98 bpm; 84 watts; 589 cph; 260 calories

10 x 10000 metres; 40 sec rests; 3.53 pm session
2.45.0/1000 metres; 68 rpm; 94 bpm; 78 watts;#568 cph; 257 calories.

10 x 1000 metres; 40 sec rests; 11.16.am session;
2.53.8/500 metres; 22 spm; 94 bpm; 67 watts; 529 cph; 506 calories

1 x 10000 metres; 3.48 pm session
3.01.7/500 metres; Pace boat 3.03;
21 spm; 102 bpm; 58 watts; 500 cph; 505 calories.

4 x 5000 metres; 2 minute rests. 11.30 am session
2.46.9/1000 metres; 67 rpm; 95 bpm; 75 watts; 558 cph; 520 calories.

1 x 10000 metres; 3.28 pm session.
2.59.0/500 metres; Pace Boat 3.00.0; 21 spm; 96 bpm;
61 watts; 510 cph; 505 caloriesl

10x2000 metres, I minute rests; 11.11.am session
2.38.5/1000 metres; 71 rpm; 104 bpm; Pace boat 3.00.0; 88 watts 602 cph; 530 calorie…

5 x 2000 metres; 2 minute rests; 3.55pm session
2.59.0/500 metres, Pace boat 3.00.0; 21 spm; 95 bpm
61 watts; 509 cph; 505 calori…

1 x 10000 metres; 10.50 am session;
3.02.7/500 metres, Pace boat 3.03.0; 21 spm; 92 bpm; 57 watts; 497 cph; 504 calories

10 x 1000 metres; 1 minute rests; 4.35 session
3.01.7/500 metres; 21 spm; 98 bpm; 58 watts; 500 cph; 503 calories.