testing

warm up with 30s bursts at 5’ and 8’

testing higher rate lighter on the legs

r20 focusing on power

4’ r19 legs, 4’ r19 easier, 2’ steady higher rate

steady r20 with 2x1K and 4x500m higher rate pieces

**4x15' (1' rest)**
steady r20 to spanish music yet again

happy to be building back up to longer ergs

no knee pain!!!

yuck

exhausted with jelly legs :((

cool down

a bit too fast at the start but still every interval below my previous average, cutting 3.2 seconds off of my average split yay!!)

warm up

steady with a few bursts at different rates

exactly 100m more than last time (and way more consistent too!) w. a power minute at the end of each 15

steady