1x10000 metres; 2.38.5/500 metres; 22spm. Best of season but more in tank

Warm up row...1x6000m...2.47.5/500m; 22spm. Preceded by weight session.

5 x 200 metres, 2 mins rests. 241 Av watts; 88 rpm

5x200 metres, 2 min rests,

1x2000, Av Watts76, 62 rpm. Warm up preceded by 14min 53 secs 3 laps of core circuit.

8x400metres; 2.36.5/500m.22spm
Warm up///weights 1( dumbells 7k 07 ps

2x2000metres;2 min rests:2.51.5/500metres; 22 spm

3x2000m; 2 mins rests,; 116 av watts; 71 rpm
Preceded by a 10 minute core circuit.

4x1000, 2 min rests; 2.41.1/500m, 22spm, good row helped by effective warm up.

1x1000m; 2.55.9/500m, 22 spm WARM UP + WEIGHT TRAINING...10(Bench Press; Pullovers; Arnold Press, Front Curls; Planks)

4x1500metres, 2 min intervals. 112 Av watts. 74rpm + 20 mins circuit session.

Very hot and my jaws have got misaligned so did not feel brilliant and stopped before I felt worse! Instead worked on weight training sc…

15x100metres; 1 minute rests.; 2.06.5/500 metres; 31 spm average, I f on the track, I would describe the intervals not a sprints but &qu…

What started as a 1x20 minute warm up somehow turned into a very steady stamina session.

8x1000 metres; 2 mins rest; 2.54.6/500m; 22spm. Good steady session

3x2000 metres; 2 min rests; Av Watts 71; 22spm. This was a real "stickability" session...tired after the bikErg and very warm…

3x2000 metres; 2 min rests...Av watts 86; 65 rpm. ......very warm in gym

Time Trial end of session