6x2min, 90sec rest. 28+spm @ 85%-95% effort

12min time trial @ max effort. It is slways emotional, not my finest but I’ll take it.

45mins swapping 22/24spm every 5 mins @80% effort. Last 2mins 22spm at max effort

3x7min with 3 min interval, stepped spm, 26-28. 85% effort. Last interval HR started to creep at the end.

2x10min @85% effort with 5 min rest. Stepped spm. HR just started to creep at the end

A pyramid of mixed spm and HR, broken by 4min intervals of 65% MHR

3x8min, variable stroke rate, 4 min rest. 85% MHR

3*7min with 3.30 rest. increasing spm 24/26/28 all @85% MHR

45 mins 20/22spm every 5 mins @80% (a three way battle between HR, SPM and my tea)

10K 85% effort

3x6min stepped spm 24-26-28. 3min rest. All @85% effort

10K @ 80% 22spm. Hard for 100m at every 1000m

30 mins @ 80% 20spm

10K @ 80% bit of struggle to keep the HR down at the end.

6min intervals @85% effort, variable spm through the efforts

10K @ 80% MHR

60mins @80% effort

Starts, 1 long stroke, 3x5 then 10 strong to finish rinse and repeat 5 times

30 mins/20spm @ 80% effort

Whilst walking the dog and drinking Doom is good for soul, does nothing for base fitness. This is back to basics, 10K @ 65% MHR