RP3 5 x 1000m, 1 min rest, r.25.3, length 149cm, peak hr 167

Warm up. Easy UT2 warm down

RP3 20 min r.19.6, length 151cm, hr 140. Was going to do 3 but back twingeing.

Warm up

RP3 4 x 15, 2 min rest. First UT2 then next three 1 min on/ 1 min off r.20 at 1:54, 1:52, 1:50. R.19.5, length 149cm, hr 132, 139, 139, 1…

Warm up

RP3 10,1,3,6 with 3 min rest. Crap. No energy. Heart rate barely got above threshold. Length 148, hrs 153, 134, 148, 153 (peak 165)

Warm up and rest intervals

RP3 r.20.1, length 148cm, hr 137 (peak 153). Back a bit stiff

RP3 19 x 20s/ 40s rest. r.42, last 48, length 135cm, hit 1:25/1:26 on each, 1:23 on last. Average 1:29.9 481W. 1:18 r.55 in warm up

Warm up and rest interval metres

Same as yesterday but (very) gradual build. Just a game. r.20.4, length 146cm, hr 138 (peak 146) 203W

Warm up

Warm up

RP3 3 x 20 min, 2 min rest, r.20.6, length 147cm, hr 140 (peak 151)

RP3 4 x 10 min, 2 min rest. 15s on r.24 c.1:45 15s ghost paddle, length 147cm, hr 136 (peak 152)

Warm up

RP3 30 min r.22.2, length 150cm, hr 154 (peak 166) 246W

Warm up and down

RP3 4 x 15 min, 2 min rest 2 at UT1 r.20.0, length 151cm, 2 at UT2 r.19.2, length 147cm. hr 144 (peak 157) 230W/203W