2x10 min interval sessions. Pace builds starting at 18s/m and increasing by 2 every 2 minutes, up to race pace at 26s/m.

general strength exercises/cooldown post-run, focusing on isolating different parts of stroke then bringing them all together, whilst mai…

QuErgs competition with Cheadle!!

a mock QuErgs relay instead of watching the fireworks!!

another erg sprint session
average 32 s/m

first erg session - warmup followed by sprint
average 30 s/m

erg taster session, 15min (ish) warmup then 500m sprint

gym warmup, average 26s/m - pushed harder for the last min

quick warmup, strong push average 28-29s/m

steady 25-26 s/m gym warmup, consistent speed throughout

strong warmup before weights at the gym, average 27 s/m

mini warmup, average 27 s/m

steady at 26 s/m
5:00: 1083m, 2:18.5/500m
10:00: 1101m, 2:16.2/500m

steady at 23-24 s/m

S/M INTERVALS: 2x 3:00@23 / 2:00@26 / 1:00@29
* 3:00: 637m, 2:21.2/500m
* 2:00: 432m, 2:18.8/500m
* 1:00: 227m, 2:12.1/500m

average 29 s/m
200m: 2:17.5
400m: 2:16.7
600m: 2:16.7
800m: 2:16.2
1000m: 2:13.0

INTERVALS: 3x 500m/1:00r
1500m time: 6:47.5, average 26 s/m
1. 2:11.6, 27 s/m
2. 2:17.5, 25 s/m
3. 2:18.4, 27 s/m

20:00 STEADY: 24-26s/m, target <2:20/500m
5:00: 1076m, 2:19.4/500m
10:00: 1090m, 2:17.6/500m
15:00: 1088m, 2:17.8/500m
…

it didn't record!! rough details...
INTERVALS: 8x 250m/0:30r at 24-26s/m
/500m: 2x [2:25, 2:15, 2:20, 2:05]

S/M LONG INTERVALS: 3x 1000m
1. 2:17.5/500m, 25-26s/m
2. 2:23.4/500m, 22-24s/m
3. 2:20.2/500m, 25-26s/m