1k warm up and 1k warm down

1k warm up, 6 x 1min on, 1 min off @ 1:40 r.30, 900m warm down

5k medium hard

warm up and down

1k warm up, 4x 1 min on, 1 min off @1:40 r.30, 500m warm down

Warm up and down first and last 1k. 3k in middle @ 1:55

Paddle. Warm up and down in first and last 1k. 3 250's with a bit more pressure - e.g. @ 1:50 r. 22

Paddle. Warm up and down in first and last 1k

Paddle. Warm up and down in the piece. some 250's at 1:55

Paddle. Warm up and down in the piece

1.5k warm up and 500m cool down

Challenge piece off no training - aiming for 1:35

warm up and down and 6x1min on 1min off @1:40 r.29 except last which was 1:34.6 r35

Challenge series. Tried to step on 1.5k out with average on 1:48 but blew at 12 mins.

Warm up/down. V tired from lack of sleep. Vicky still in hospital. Only managed 15.5k of work in last 5.5 weeks

Included 6x500m, 1 min rest @1:44 r.26. Tired / not trained for 6 days so pleased to match prior session - tho harder

Included 6x500m, 1 min rest @ 1:44 r.26

Included 6x500m, 1 min rest @ 1:46 r.25. Could have done a few more reps

Included 9x500, 1 min rest at various rates/ speeds. Fastest 1:44 @ 26

Split/ rate 1:43.3/27, 1:44.8/26, 1:44.1/28, 1:42.5/31 OK given been ill, not trained for 12 days and Vicky in hospital

warm up and down

1.25k warm up then 2x2k @1:46 r.25 with 5 min rest. tried for 3rd but could not maintain pace r.25 and blew after 1.3k

1.5k warm up then 6 x 1 min on 1 min off. First 5 @1:35.5 r.32/33. Last @1:34.3 r.33-37. 1k warm down

250 warm up and extra 500m warm down

Steady state. Most of warm up in piece.