4K/3K/2K/1K 2:30r 18/22/26/30 s/m
Target: 2k+20 (2:12) reduce 5s/6s/7s
Actual: 2:11.8/2:06.9/2:01/1:53.7

warm up

extra work cool down

2X4000 2:00r 20 s/m 2K+18 (2:10.3)
Actual: 2:10.6

warm up

Warm down

warm up for 2000 TT

cool down

12 min/9 min/6 min/3 min 2:30r 22/24/26/28 s/m
Target: 2K+16 (2:10) improve 3s/4s/5s
Actual: 2:06.2/2:03/1:58.8/1:53.9

warm up

cool down

4 X 10mins 1:30r 18 s/m
Target: 2K+20 (2:14)
Actual: 2:10.4

warm up

warm down

10X250m 1:00r Target 2K-5 (1:49)
Actual: 1:46.6

warm up

cool down

40 min row 5min increment 20/24 s/m
Target: 2:12/2:08
Actual: 2:11/2:05.5

warm up