3 x 3k.90''r. 18 spm 122 bpm

3 x 1500. 4'r 22 spm. ahr 145

30'@18 spm with 15'' @ 30 spm 1:43.0. every 5'

6 x 250.2'r capped at 30 spm. actual was 29 spm. 154 bpm.

3k, 1st 2k @ 31 spm. 32spm for 5th and 36spm for last.ahr 173

30'@18 spm with 15'' @ 30 spm 1:43.0. every 5'

3 x 1k.4'r 30 spm. 171 bpm.

30'@18 spm with 15'' @ 30 spm 1:43.0. every 5'

2 x 1500.4'r 30 spm no hr cap but was 171

3 x 4k. 90''R 18 spm 128 bpm

6 x 250.2'r capped at 36 spm

30'@18 spm with 15'' @ 30 spm 1:43.0. every 5'

3 x 1500. 4'r no HR cap but was 168 bpm

30 minute Time Trial. 32 av. spm 175 av. bpm.

3 x 2k capped at 28 spm. No HR cap but av. 163 bpm

8 x 250. capped at 34 spm

30'@18 spm with 15'' @ 30 spm 1:43.0. every 5'

4 x 1500. 4'r. 26 spm. 166 bpm

3 x 15 mins.. 8'@18 spm. 7'@30spm

4 x 2k.4'r 26 spm. No hr cap but av. was 165