5x1000m,1mint;2.59.7/500m;23spm;60w;507cph;
250cals;104abm;R3

5x4mins,2mint)2.59.3/;24spm;60w;507cph;163cals;
97abm;3.5R

5x2mins,2mint;3.05.3/500m;23spm;55w;489cph;
120cals;91abm;3.5R

3.05.3/500m;24spm;55w;489cph;152cals;96avm;3R

5x750m,2mint;3.10.4/500m;23spm;51w;474cph;
183cals;84abm;4R.

10x1min,1mint;3.11.0/500m;22spm;50w;472cph;70cals;
avm84;R10...Recovery session

20--40-60-80-100cals,2mint;3.00.5/500m;23spm;
59w;504cph;300cals;111abm;R4.

3-4-5-4-3mins,2mint;3.11.2/500m'23spm;50w;472cph;147cals;86bpm;2/3 R

8x2mins,1mint;2.44.5/500m;24spm;79w;570cph;
148cals;110abm;R4

3x1000m,4mint;2.50.3/500m;23spm;71w;543cph;
153cals;abm110;R5

1(5-4-3-2-mins;3.05.5/500m;22spm;55w;485cph;
128cals;90abm;R10...steady row.

1(50-40-30-20-10)cals;2mint;)2.50.6/500m;22spm;
70w;542cph;180cals:112abm;R10

5x500m;2.55.9m;21spm;64w;521cph;126cals;103bpm;
R12

8-6-4-2mins,3mint;3.05.0/500m;23spm;55w;490cph;
162cals;94bpm

4x5mins,2mint;2.59.9/500m;23spm;60w;506cph;168cals;102bpm

8x500m,2mint;3.00.0/500m;23spm;60w;506cph;
200cals;98bpm

30x45secs,45sec int;2.47.4/500m;24spm;75w;
556cph;130cals;105bpm,R3

2/3/2/3/2/3/2/1mint/3.05/500m;23spm;55w;490cph;
136cals;104bpm;R2.

8x500m,1mint;3.00.0/500m;23spm;60w;506cph;
200cals;102bpm

1x30mins;3.26.3/500m;21spm;40w;437cph;215cals;124bpm;R3/4.
NB Did not drink enough water, so dehydration set in with 5 mins to go.

1x8000m;2.52.4/500m;23spm;68w;307cals111bpm. Not an easy session but i saw it through.

1x8000m,1mint;2.55/500m;;24spm;65w;
524cph;402cals

8x500m,1mint;2.41.9/5500m;23spm;82w;
583cph;207cals;118bpm

2x2000m.4mint;3.04.8/500m;22spm;55w;
490cph;200cals;104cpm