Paddle. Warm up and down in piece

Included 10x500m with 1 min rest. 8 @ 1:50 r 23/24, 9th 1:47.9 r.24, 10th 1:45.8 r.26

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

Paddle. Warm up and down in piece

Paddle. Warm up and down in piece

Hardish piece - wanted 18:30 but was on 18:20 pace until 3k

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