4.00 pm Session.
1 x 10000 metres; 3.08.4/500 metres; 21 spm,
; 52 watts; 500 calories. Pleased

4.00 pm session
12 x 500 metres; 3.12.8/500 metres; 21 spm; wmz 95;
49 watts; 300 calories. Took things steady...calf muscle ok…

4.25 pm session;
4 x 1000 metres; 2 mins rests; 3.13.4/500metres;
23 spm; 90 bpm; 48 watts; 200 cals;

4.14 pm session
1 x 1000 metres; 3.23. 2/500m; 22 spm; 80 bpm; 42 watts. No legs, arms only sonot to overstrain recovering left calf…

3.51 pm Session
1 x 10000 metres; 2.43.9/500metres; 21 spm;106 bpm
77 watts; 521 kcals

3,40 pm session;
1 x 5000 metres; 2.58.2/500metres;; 20 spm; 96 bpm; 57 watts; 254 k calories

1.40 am session
10 x 1000 metres; 1 minute rests; 2.50.7/500 metres; 20 spm; 70 watts; 510 kcals; BPM Aerobic c. 95. Felt fine.

3.43pm session
1 x 10000 metres; 2.44.4/500 metres; 21 spm;
79 watts; 522 kcals; BPM 60% @ WMZ, 40% @ Aerobic
Best 10K this s…

2.38 am session
1 x 10000 metres; 3.01.1/500 metres; 20 spm; 59 watts;
505 kcals; WMZ Very pleased with the time at that reduced…

6.40 am session
1 x 10000 metres, 2.57.9/500 metres; 20 spm;
105 bpm; 62 watts; 508 kcals. Aimed at 58-mins so pleased at low s…

3.45 pm session;
1 x 10000 metres; 2.53.9/500 metres; 21 spm; 99 bpm;
67 watts; 528 kcals; resistance 4.

2.23 am session
1 x 10000 metres; 2.59.4/500 metres; 21 spm; 61 watts;
606 kcals; 90 bpm. Resistance 5.

7.25 pm session
1 x 10000 metres; 2.57.2/500metres; 21 spm; 63 watts;
508 Kcals; 94 bpm. Increased work rate...est day tomorrow…

4.38 am session
1 x 10000 metres; 3.07.2/500 metres; 21 spm; 53 watts;
502 Kcals; 90 bpm. Calf sore, so eased up (see BPM)

4.40 pm session
5 x 200metres; 2 minutes rests; 2.31.5/500 metres;
27 spm; 101 watts; 52 kcals; 107bpm WMZ (Best 200m = 56.9.

4.01 am session
1 x 5000 metres; 7.02.4/500 metres; 21 spm; 250 kcals; 98 bpm; WMZ

4.01 am session
1 x 10000 metres; 2.49.6/500metres; 21 spm; 72 watts; 514 kcals; Aerobic zone. As results show, I put more effort in…

3.40. pm session
4 x 1500 metres; 2.55.0/500 metres; 22 spm; 65 watts; 307 kcaloris; wmz. Lost time due to a caller.

3.36 am session
1 x 10000 metres; 2.54.7/500 metres; 21 spm; 66 watts; 510 kcalories.

4.45pm session
15 x 100 metres; 30 second rests; 2.41.8/500 metres; 24 spm.83 watts; 75 k cals; 97 bpm

4.12 pm session.
1 x 5000 metres...warm uup; 2.59.8/500 metres; 21 spm; 93 bpm; 60 watts; 250 kcals.

4.45 am session
1 x 10000 metres; 2.58.6/500 metres; 21 spm; 95 bpm; 61 watts; 506 kcal

3.45 pm session
6 x 6000 metres; 2 min rests; 2.50.2/500 metres; 23 spm; 94 bpm; 71 watts; 306 kcal. Reduced power on strokes but co…

4.30 am session
1 x 10000 metres; 2.56.6/500 metres; 21 spm; 95 bpm; 63 watts; 507 kcals.
Good session,

3.45 pm session
1 x 5000 metres; 3.07.2 / 500 metres; 20 spm; 108 bpm; 53 watts; 252 kcals. Inteneded to row another 10k but just di…