SPM=20-21. Higher HR due to higher effort to keep at same rate with lower stroke.

HR Progressively higher. Non stop. SPM=24

Higher Av SPM=25. Reasonable though.

Very Hard. 2*(2k@1:50/3k@2:10). Managed 1st ok. 2nd 2k about 1:55. Still av target time. More carbs. More rest.

spm22-23, last 1k 24spm. Felt reasonable.

4*(1k@1:50/2k@2:10). No HR Monitor. Felt good though.

Home again. SPM=23. No HR Monitor, but felt easy.

SPM=22. Raised to about 24SPM towards end. Sprinted last 1k.

Good thing about this wo was spm=22. HR up a bit, but so was av time per 500m.

2nd Workout of the day. HR reasonable level. 1:30 split last 200m.

Pace a bit faster. SPM about 25, HR up slightly (max 158). Did some back weights after.

3*(1250m@1:50/2000m@2:12). Struggled with third set sprint, but almost kept up pace. First after feeling ill.

Faster than MP. Couple of 1k 2:00 pace sprints. Last 2.5k@ 2:00 pace.

3*(1.5k@1:51/2k@2:12). Managed first 2 ok. Third managed 1k, then 1.5k@2:12, then 500m@1:49. Last 500m @ MP

MP until 2k, then 2:03. Last 250 1:45 pace. Higher HR, maybe fighting cold.

3* Alternate (1000@1:52/2000m @2:12). HR Higher for 1k sprints. Non Stop though.

MT week 5. Want to progress. Low HR < 140.

Bit longer than MT. Did 1:55 pace 8k - 7k, and 2:00 pace 5k - 4k. 1:40 pace 500m - 0. No HR. Non stop. Felt good.

low hr first 6k. Pushed a little last 500m. Felt ok.