15m ss turbo, 15m (3 × 4 mins ss @23) light session after a few days away.

1200m wup, fartlek 6x(10f,10l), 5x(15f,15l), 4x(20f,20l) 500ml between sets and 500m wdwnm

6 x 500m @26, 500ml. (An ergo to far for today!)

500m wup, 6 x (250ml,250m@24,250m@26).

1500m wup, 11 x (250m@24,250m@26,250ml), 500m wdwn.

2500m ss, 2000m ss, 500ml after each.

30m ss turbo, 1500m @23, 500ml, 1000m@24. legs v tired 😡

4 x 1000m @24, 4 x 500m@24. 500ml between.

7 x 1000m ss, 500m rest between. erg data still not picking up info correctly!

1000m wup, erg data not picking up bluetooth properly.

20mss turbo, 5 x (500mf, 500ml)

5000m@21, 500ml, 6 x(250m@24,250m@26,250ml).

1000m wup 4.75 x (250m@24,250m@26, 250ml)

10 x (500mf, 500ml)

2500m@21,2000m@22,1500m@23,1000m@24,500m@25, 500ml between each.

3 x 1000m @22, 500ml, 4 x 500m @26,500ml.

1000m wup, 5x(250ml,250m@24,250m@26),1500ml, 4x(250m@24,250m@26,250ml).

Gentle 5000m, r arm still a bit iffy at start but ok by end. progress?

still have muscle issue right arm😡