steady 2:15 avg, felt comfortable. Did leg extension and leg pushes; maybe try to gain some muscle mass (currently 152)

did 5 - 1 minute intervals at 1:40-1:45 pace; two in there were closer to 1:40 for the whole minute

1/2 marathon - started out aiming for about 2hrs at 2:15 to 2:20/500m pace, but at about 10l started feeling quite good and decided to up…

focussed on mostly slow cadence 16-19 s/m, so average pace was a bit slower. No intervals, aside from a few short accelerations.

slightly slower average than last w/o, but 900m at sub 1:50, with max 1:41, and another approx 1000m at sub 2:00; the rest mostly comfort…

second erg workout of year (cyclist and runner through summer and previous winter, so plenty of base aerobic fitness) 2:12 + average pac…