3 x 750m (45s rest)
2k pace (or slightly slower)
going for sub6:40
regatta season here I come

4x4’ (4’ rest)
@24/26/24/26
AT work
heart rate monitor didn’t start working until second piece

30@20
🚨PB🚨
ready for HoRR

4 x 2k (4’ rest)
1k@26, 750m@28, 250m free rate
that’s a lot of damage

3x20’ ss
lacking sleep

7k, 6k, 5k, 4k ss
not enough volume

30@20
back on the 8k mark 💪

30' 25' 20' 15' ss
volume merchant

30’ 25’ 20’ ss
you know the drill
the novi women hijacked the speaker halfway through
all my homies hate th…

6 x 4' (2' rest)
@22/24/22/24/22/24
thought it was gonna be a lot worse from how the first two pieces felt but turned o…

3 x 20' ss
the dark side of the force is a pathway to many abilities some consider to be unnatural

30', 25', 20', 15' ss
huge
HR is wrong for the first piece

30@20
feeling rebellious going off the training programme
good to be making progress again however slow

3 x 8' UT1 within 12k UT2
8' @ 22/24/26/28
4' UT2 followed by 8' UT1 times 3, remainder of 12k UT2
UT1 wa…

improved split + much lower HR - that half-hour can suck it
I don't think I saw 150s on the HR once so I'm gonna shoot for…

30@20
this new programme structure is ridiculous
there was nothing in the legs
I haven't gone this slow since october...…

3 x 2k (5' rest)
@ 24, 26, 28
not that much faster than the 3 x 2.5k that I did over Christmas - a bit worrying

3 x 20' ss

5 x 1k (1' rest)
rate 26
nice and strong finish
anything for two temple 8's