250m on, 250m off. On @ 1:46 r.25

Warm up and down

Included 10x500m with 1 min rest. First 8 @ sub 1:50 r.23, Last 2 @ 1:47.8 r.24 and 1:45.8 r.26. Good session

First 5k of an 8k piece that decided to refocus on 5k after about 4k. r.23

Warm up and 1,750m of steady state after the 5k - planned to go to 8k but back twinging so stopped early.

Challenge piece. Df 132. OK piece

Warm up and down including bursts down to 1:22

Paddle with a number of bursts and an attempt at a 500m which ground to a halt after 450m. Drag factor may have been a bit high at 135 a…

First 2k @ 1:53.9, went through 7k @ 1:55.0 average and then took it down to finish below 1:56.0 average. r.23/24

Warm up and down

First 500m at 1:34.3 then next at 2:05 and gradually picked up pace again through the piece.

Challenge piece tester as first 500m of a 5k. Faded a bit r.37

Warm up and down (actually 1,750 but adjusted to correct overall metres so can enter first 500m of 5k separately).

Good piece r.23/24

Warm up and down

Included 4 x 300m with 2.5 min rest r.31-35, pace 1:39.6, 1:37.6, 1:36.5, 1:34.5

Included 5k sub 1:55.0 r.23

Included 10x500m with 1 min rest @1:51.6-1:51.9 r.23. Decent session but not at the limit

Steady piece r.22/23 with build at the end

Warm up and down

Held sub 1:55.0 for 3,400m r.23 but then blew and paddled home r.21/22

Warm up and down

Steady piece r.22/23. Went out at 1:55/56. Felt reasonably hard from about 5.5k and slowed slightly.

Warm up and down

Steady state piece with gradual step up in intensity. r.22/23