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