4 times
interval 2 mins Cat II
8 mins CatVI
HR zone monitoring

4 times 9 mins cat IV
3 mins rest between
HR focused 139 av

wU

cat 6 2 times 20 mins, rest 4 mins, R 20

cat 6 2 times 20 mins, rest 4 mins, R 20

228 m elevation, Box Hill fun

feet out, no headband , Cat 6
thinking elbows close, handle to sternum, rock over, hold legs down

cat 6 feet out, no headband

reverse pyramids with rests

cat 6 with rests. Working on follow through to end of stroke

intervals 1 k on 2 mins off times 8, watts 150 to 180, WU and CD

because I wanted to do 200K total for the month:-)

CD

pyramid

WU

ave watts 112, cat 6

cat 6

CD

2 times 5 k, R 18, goal Cat 5

2 times 5 k, R 18, goal Cat 5

10 k, 18:13

cap R 24 to 26
didn't save on RP3
2:12 goal

WU

CD

average watts 150