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

8x400m,2mint;2.38.2/500m;23spm;88w;
604cph;167cals;112bpm.
Best 400m=2m0.1 8/8 intervals

5x1000m,2mint;2.58.4/500m,24spm;62w;512cph;
250cals;97abm

3.22.4/500m;23spm;42w;445cph;222cals

2.51.4/500m;;25spm;70w;539cph;255cals,127bpm.
Very pleased with result

15x100m,2mint;2.59.4/500;24spm;61w;508cph;120cals
93bpm. Have hopefully recovered from spells of dizziness but will seek appt.at sur…