4 x (R32 0:30 / R20 0:30) 1:46.3 2:18.8 1:47.9 2:27.0 1:47.1 2:27.0 1:47.1 2:21.5 114 32 38 41 42 43 44 45

R32 6 x 1:00 / 1:00R 1:43.8 43.4 43.0 43.0 42.3 41.6 132 39 43 44 46 48 64 101 05 13 15 23 30

CD R20 with 2 x 30s R32 @ 1:00 3:00 100 20 07 22 11 2:19.5 5.5 22.1 3.4 19.5

R24 3 x 8:00 / 2:40R 131 37 42 46 141 47 51 54 146 53 57 59

R20 CD

R20 Wu with 2 x 30s (R30 / R32)

R32 250 / R30 5 x 300 / R32 250 1:00R 1:43.8 45.5 46.0 46.1 45.6 45.8 44.0 135 142 145 145 148 149 148 next 109 08 12 20 23 25 29

R32 250 / R30 6 x 250 / R32 250 1:00R 1:45.8 46.8 46.0 45.6 45.0 46.0 44.8 43.2 125 29 32 34 38 38 39 40 next 93 92 95 107 105 108 113 11…

R24 4 x 6:00 / 2:00R 1:58.8 .8 .8 .6 60 131 137 142 76 139 146 150 89 144 151 154 92 148 155 157

2k R20 / 1k R22 / 2k R20 / 1k R24 (2:00R) 2:02.0 1:57.1 2:00.9 1:53.9 145 151 156 158 60 87 89 96

R32 POWER 4 x 0:30 / 1:30R 1:40.0 40.0 39.3 38.6
HB end max next 123 132 106 128 138 109 131 141 112 134 143 106

R32 4 x 2:15 / 3:00R 1:44.4 44.6 44.6 45.3 70 143 45 49 49 Rec 81 92 105 99

R24 2:00.0 00.0 1:59.7 .7 .7 .7 .7 .7 .7 .5 8.3 60 128 33 37 42 44 47 48 50 52 55 57

R36 6 x 1:00 / 1:00R 1:39.6 40.0 40.0 39.6 40.0 40.0 138 43 47 49 51 53 112 21 24 29 34 38

R32 8 x 1:15 / 1:15R 1:44.4 .4 .4 .1 .4 .1 .4 .1 140 42 46 47 50 51 52 54 93 96 104 110 114 117 119 121

R27 4 x 5:00 / 2:30R 1:54.9 54.9 54.9 54.8 141 47 51 53 65 76 87 78

R20 CD 111 18 22 24 24

R20 WU with 2 x 45s R32

R32 5 x 2:00 / 3:00R HB end 142 44 46 46 48 HB next 71 83 92 100 95 /500 1:44.7 4.5 4.7 4.5 4.5

R20 CD 111 15 17 18 19

R20 WU with 2 x 20s R36

R36 6 x 1:00 / 1:00R 1:40.0 40.0 40.0 40.0 39.6 39.6 HB end 137 42 44 47 48 50 HB next 111 17 22 27 32 39

R24 1:59.7 .7 .7 .8 .8 .9 .8 .8 .8 .7 HB 60 129 33 39 24 43 46 48 48 50 51

R32 8 x 1:45 / 3:00R 1:44.7 4.7 4.7 4.7 4.5 4.5 4.3 4.3 HB 139 43 45 45 47 49 51 52 HB start 65 73 81 89 91 96 99 95

R20 CD