1:58@26 for 4000m, then 1:54.2@27. Consistent.

Started tired, just doing the miles. 1:58@26; 1:58@26; 2:03@25; 2:02@25; 1:52.9@28.

Aimed for consistency. 1:58@26 until last 1000 which was 1:55@28.

1:57.2@28;
1:58.9@27;
2:12.5@23 (out of juice!);
2:14.9@23;
1:52.9@29 - good finish.

3k->2k was good, but paid for it - 2k->1k was not even supercruise (2:01.2)! 27,27,28,25,27

26/27/27/27/29. A rough slog - body not quite coordinated for the first 3k. Last 1k was 1:49.9!

Tired legs. Focussed on rate. Decent last 1km (1.53.5). 27/26/27/27/28

Tired. Focused on keeping the rate up even if the power was missing 26/25/25/26/28. Pushed last thousand, ave 1.52.4

Practiced faster hands - 27 average, 29 for last 500.

Loooong break due to travel & work. Good even pace - tried a shorter stroke & +2 rate (average 26). Worked well.

Resistance on 7, rating dropped to ~23. Felt like a real slog. Looks like 6 is the magic number.

Dropped resistance 6->5 - rate too high, couldn't nail the catch, felt horrible.

No push. Rate too slow - av 24

Push 3k->2.5k @ 1.55 was too much.

No legs.

Unfit!