3.50 pm session
5 x 2000 metres;2.51.4/500 metres; 1 minute rests; 23spm; 105 bpm; 69 watts; 538 cph; 5.12 calories.

3.30 am session
5 x 200 metres; 40 secs rests; 2.37.9/500 metres; 28spm; 93 bpm; 89 watts; 605 cph; 50 calories;
A relaxing pa…

2.53 am session
1 x 4000 metres; 3.17.2/500 metres; 21 spm; 85 bpm;
46 watts; 457 cph; 200 calories

3.45pm session
10 x 1000 metres; 40 sec rests; 2.51.8/t500 metres;
23 spm; 107 bpm; 69 watts; 537 cph; 509 calories.

3.30am session
1 x 5000 metres; 2.59.8/500 metres; 22 spm; 94 bpm;
60 watts; 253 calories; 506 cph.

3.50 pm session
1 x 100000 metres; 3.03.4/500 metres;
21 spm;101 bpm; 57 watts; 505 calories.

2.55 am session
10x500 metres; 40 secs rests; 2.55.2/500 metres; 23 spm; 96 bpm; 65 watts; 251 calories; 523 cals per hour (cph)

3.10 session;
1x5000 metres;3.4.2/500 metres: 23spm: 92 bpm: 56watts: 250 calories

4.00 pm session
100000 metres Intervals 1x4km;1x3km;
1x2km;1x1km;1 min rests: 2.43.6/500metres:
24 spm; bpm aerobic;
80 w…

FIVE MILLION METRES COMPLETED NOV 17-JAN 20
3.25 pm session
10 x 1000 metres; 1 min rests; 2.59.6/500 metres;
22 spm; 55 bpm…

2.00 am session
10 x 500 metres; 30 seconds rests; 3.04.4/500metres
23 spm; 95 bpm; 56 watts; 250 calories.

3.50 pm session
1 x 10000 metres; 3.03.1/500 metres; 23 spm; 94 bpm;
57 watts, 504 cals

3.15 am session
1 x 5000 metres; 3.03.0/500 metres; 22 spm; 97 bpm;
57 watts; 250 calories

7.00 pm session
10 x 1000 metres; 1 minute rests; 2.56.7/500 metres;
23 spm; 96 bpm; 63 watts; 502 calories.

2.30 am session
5 x 1000 metres; 1 minute rests;2.58.4/500 metres;
23 spm; 96 bpm; 62 watts; 252 calls. Very easy row.

7.00 pm session
10 x 1000 metres; 1 minute rests; 2.56.7/500 metres;
23 spm; 96 bpm; 63 watts; 502 calories.

3.45 pm sessopm
1 x 10000 metres; 2.54.9/500 metres; 23 spm; 100bpm
65 watts; 509 calories. Ideal training pace.

4.00 am session
10 x 100 metres; 1 minute rests; 2.43.1/500 metres; 27 spm; 84 bpm; 81 watts; 51 calories; Av time per 100m...33 sec…

3.30 am session
1 x 4000 metres; 3.21.9/500 metres; 21 spm; 86 bpm; 40 watts; 210 calories

3.50 pm session
10000 metres; 1 x 4kI minute;1 3k; 1 x 2k;; 1 x 1k; 1 mion rests; 2.56.2/500 metres; 25 spm; 64 watts; 509 calories;…

4.10 am session
1 x 5000 metres; 3.08.4/500 metres; 25 spm; 92 bpm;
52 watts; 250 calories; Reduced damper to 2...worked well.

3.30 pm session
1 x 10000 metres; 3.11.4/500 metres; 21 spm; 91 bpm;
50 watts; 500 calories

4.10. am session
10 x 100 metres; 30 secs rests; 2.53.8/500 metres;
25 spm; 88 bpm; 67 watts; 75 calories.

4.40 am session
1 x 3500 metres; 3.12.6/500 metres; 21 spm; 88 bpm; 49 watts;74 cals

3.34 pm session
Variable Intervals.1 x 4k; 1 x 3k; 1 x 2k; 1 x 1k; 1 min rests
3.06.9/500metres; 20 spm; 54 watts; 501 calories;…