thus 86.3 4x1K 6R av 1:42.9 @ 28.5 spm not good but better than 2 weeks ago heavy legs lungs fine

thus recovery metres

thus warm up

wed recovery metres

wed at home 2x3K 6R 1:51.5, 1:53.5 @ 27.5 spm heavy legs so didn't try hard more a recovery row today

wed warm up

tues late morning @ 27.4 spm

tues @ 20 spm

tues warm up

mon @ 27.4 recovery row

mon warm up

sun BIRC win 1:42.5,1:42.5, 1:41 ish, 1:40 ish (not seen data yet)

sun BIRC warm up (1)

sun BIRC warm up (2nd)

thus 86.4 6x500 3:20R av 1:39.7 @ 29.5 spm (1:40.8-1:37.8 neg split) comfortable pre BIRC final workout

thus recovery metres

thus warm up

wed 86.4 10x200 2:30R av 1:38.3 @ 28 spm (easing up for BIRC)

wed recovery metres

wed warm up

tues warm up

tues 86.6 @ 20 spm (unintended pb at this spm)

mon 86.9 @ 31 spm 41.0, 41.9, 41.1 (plan race pace) fairly hard work but spent 8 hours driving yesterday so stiff legs

mon warm down 2K in 10:00 + 4K in 15:58

mon warm up