Not bad negative splits ramping it up gradually great last 1k coming in. HR 139 ave Max 165

Warm down core no straps ramped it up as usual

Hard work had enough after 1st 1k but kept at it .Mind over matter Great last 500m down to 1.43 at times on last 250m sprint 69th out o…

Easy 1k warm up no straps conc on hip swing

Good distance nearly hit spms surprised out on 20s

Warm down core no straps ramped it up as usual

Vv hard stuck at it with good power and sprint on last one 28th out of 186 early days 3rd out of age group 19 so far done it

Easy 1k warm up no straps ramped it up as usual

Felt stiff so took it easy on Arms and hip.swing not bad distance nearly hit spms

Easy warm down core no straps

Not my best too much on my mind and heart not in it Did do 11000 though and good sprint on last 1k down to 1.50 briefly 136 ave 159 max

Warm down core with straps conc on drive power low spms ramping it as usual

vv hard nearly failed on last one but managed to sprint last 150m down to 1.44 at times 75th out 757 overall 5th out of 57 in age group…

Easy 1k warm up no straps felt good conc on hip swing for more power after leg drive

Good distance abit out on spms by 1 on 16s and 20s bang on 24s didn't push it too hard on Arms and hip swing .Good power on 24s tod…

Easy warm down core no straps was tired from sprints so didn't go too quick to start but did ramp it up gradually

Vv hard stuck at it neg splits through out pleased Great last 500m touched 1.43 briefly 24th out of 211 overall and 2nd out of 17 in age…

v easy warm down core no straps conc on torso position

Felt good was knackered though and HR ave 143 max 168 good sprint at end somehow touched 1.46 briefly Best cardio in awhile conc on sta…

Enjoyable good last 1min interval managed a sprint ish on all 77 out of 1152 overall

1k warm up no straps power 5s on 200m as sprint workout in min

Pretty good conc on stroke length just off spms but good distance

Cardio warm down and core no straps