at 21 spm, easy start to day then hour bike and chest weights

nice and steady plus hour on bike

3 x 1000m with 1 min rests. Then 20 min bike.

easy going. followed by 41 mins bike, still coughing, not nice.

more easy stuff, then 35 mins on bike

30 mins easy at 19 spm then 30 mins on bike with no saddle.

first 4200 done at .53.5 average, then struggled....but completed it.

2.06.9,,,ave 22 spm...115 drag...134 ave h/r...max 170...

first 1500m of a 2k....getting there slowly

3 x 750m 5m rests found some pain and some resolve, so things looking up.

8 x 30 on 30 off...hard work as not recovered from yesterday...

easy work