subbing for W1 turned into a technical erg session...

approx 18 minutes spent focusing on technique and learning (then practicing) acceleration up the slide and suspension.

then did 2x3min pieces focusing on combining suspension and acceleration and pushing down power.
1 - 2:14.3/500m at 21s/m
2 - 2:13.7/500m at 22s/m (got down to 2:08 in a final push at the very end!!)

had a fab time!!