Easy 10k as pulled muscle in back last Tuesday

first and last 2k @ 1:51/52 r.22. Harder last 250 but kept rate down. Middle 6k easy ss

warm down

warm down

Firm piece with rate held to 21.

warm up and down and 5x500m with 2min rest. 1:39.4-1:39.9 r 29/30

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