easy (too bored to do full hour)

cool down

alternating easy r20 / hard r20/24/28 (messed up start to interval 6 due to delay sorting music aaa)

warm up

short (cba) testing negative splits

brief

warm up test

hot outdoor erg. 15 steady/easy, then 5 harder to end.

initial cool down, then some tech and power stuff

a shortened version of the full 10 but trying to ease my legs (and heart) back into the concept of sprinting 🥵

warm up

testing - the noise cancellation is CLASS 🤩

mamma mia 🤩

cool down

playing alternating 0:30 r20ish with 0:30 rate builds (up 2ish each time, starting from r22)

instinctively hit the wrong button aaaa (first third boiling frog roughly relative to a 2:04/500m 2K)

warm up

easy mini erg