45mins 80% effort, with 20 firm every 5 mins

7min intervals, 80% effort

interval approach to the 12min test. seemed to work, + 40 metres

45mins @ 80% with power 10 every 5 mins

3x5min with 3min rest @85% MHR

More intervals at 85% 2K, 1.5K, 1K, 3min rest in between

An extra special fartlek session. Intervals a go go, mixture of HR and stroke rate

3x7mins @ 85%, increasing spm 24, 26 and finishing the interval with 28spm

10K at sub 70% effort. One for my tally in supporting our buddy paramedic

interval pyramid @85% effort

3x6mins @85% effort

Back to it. 10K 80% effort

80% Effort

intervals mixing up HR and Stroke Rate - bit of a mess tbh, but it is done!

10k @80% 22spm. HR started to creep up in the last quarter

40mins 4*10 mins with stroke rate 22/24/22/24

30mins @80% MHR, trying to keep it on 22spm