Best endurance row from 2.04.6 to 2.04.5 did push it and was knackered at end HR 167 max ave 141 better than last week

usual warm down core no straps

Disappointed as all intervals better than last time just lost it mentally on 1k ..Good power on last 250 m interval Way off pb and 1.8…

usual warm up no straps power 5s on 200m

Felt good 👍

Went well neg splits and good sprint on last one down to 1.49 at times on.last 500m Took 1.3 secs off split and 19 secs overall

Usual warm up no straps felt stiff and no power but OK

Pushed it from the start all under 2.08 not far from best real-time 10k HR abit high 149 ave Max 173

Warm down core no straps although l was ramping it up to work abs

Went well took 20 secs off overall and 2.5 secs off split and neg splits with a 1.44.5 at end I'm getting back to it pleased

Warm up no straps power 5s on 200m

Warm up ramped it up at end went ok

Went well felt good neg splits l didn't go all out on first 2 good power on last 2k down to 1.50 split at end

easy 1k warm up no straps

Abit stiff and back not great so didn't push it at beginning

went OK good power at end straps not working HR 140tsh Took 0.00.6 off split and 14 secs off time

Went OK.didnt stop neg splits some way off pb area but good power on last 500m down to 1.48 at times

Warm up no straps power 5s on 200m

easy warm up no straps

Felt tired so didn't go all out still 1115m though