10k 2:00 (1:59.7 21.9 9.3 11.5 129.0) 172 93% 7.0'e

5k 1:54.9 w 1x500 1:39.8 30.6 11.5 9.8 132.7 177 96% 3.9'

5k 1:55.8 w 1x500 1:40.0 30.6 11.4 9.8 131.6 177 96% 1.6'

5k 2:00 (1:59.8 21.6 9.4 11.6 132.5) 167 90%

2x5k w 2x1500 1:47.5 27.3 10.3 10.2 130.9 179 96% 7.5'

L4 392 5078 1:58.2 19.6 10.9 13.0 132.9 174 94% 5.5'

5k 1:59.5 20.4 10.0 12.3 133.4 neg splits, sprint +x 176 95% 2.5'

5k 1:57 (1:56.5 21.8 10.2 11.8 133.4)+x 162 87%

wu, rest, cd

4x1000x1k 1:43.5 (1:43.2 32.0 10.0 9.1 127.0) 182 98% 8.2'

10k SS 1:57 (1:56.3 22.9 9.7 11.3 130.7) +x 176 95% 11'

5k with 500 R28, 30S 1:44.5 R25 at end 172 92% 0.2'

2x2.5k 2:02.2 21 9.2 11.7 131.4 160 86% wu/cd for X

wu

10k with 4x1000 R26 1:51.4 9.7 10.3 128.5 173 93% 4.2'

6' quicky after 7 hrs cleaning pool

wu

10k 1:58 (1:57.7 20.) 10.7 12.7 132.4) 176 95% 14.3'

3x10' 1:51 (1:54.1 24.7 9.6 10.7 129.1) 180 97% 12.7'

10k 1:59 (1:58.6 21.3 9.9 11.9 132.1) 173 93% 9.4'