additional warm down

Firmish piece with rate held to 21. Warm up and down within piece

1k warm up 1k warm down

warm up and down

1k@1:47, 500m paddle rest then 7x500m @ 1:46 r.25 500m paddle then 1k@1:47, 500m paddle

Was trying for 10k sub 1:50 split but blew at 6.5k. Mostly @ 1:50 r.24/25

warm up and down

steady 10k warm up and down in piece r. 21

Steady piece. Mostly 1:56/7 r.21. Warm and down in piece.

2k warm up and 500m warm down

Toyed with idea of going for a time but clear was not there today. First and last 500m in 1:45

Steady 10k. Warm up and down in piece

9x500m first @1:46 then 8 at 1:44.5-1:45.0

Fairly sluggish 10k at home. Warm up and down in piece plus a 20-30s break to turn heater off

1k warm up and 500m warm down

Was at 1:50 at 7k but blew - probably because of average bedtime of 2:30am last 4 nights! Most of piece @ 1:50/1 r.25

warm up and down within. Hangover clearing post Oriel boodles dinner. Mostly 1:53 r. 23

Warm up down in piece. Included 11 x 250m on, 500m off pyramid from 1:50 r22 to 1:42 r.26 and back up. Busy week at work

second half of the 10k piece with first 5k hard

warm up

warm down

Warm up in piece. Mostly @1:55/56 r.21. Approx 1k @1:53/4 r.22

Monthly challenge. Went through 4k @1:48.1 ave but blowing and pace slipped to 1:50 until about 5.5k. r.25 - a bit low