R20 WU with 2 x 30s R32

R24 5 x 4:00 / 2:00R 1:59.7 59.0 59.5 59.4 58.9 HB end 137 43 47 51 54 HB rec 75 83 89 95 79

R24 2:00.9 0.8 0.6 0.8 0.7 0.7 0.7 0.7 0.6 1:59.3 HB 127 34 40 43 46 49 51 52 54 57

R20 WU with 2 x 40s R27

R27 5 x 4:00 / 2:00R 1:55.6 55.5 55.4 55.1 52.8 HB end 141 148 152 156 161 HB rec 78 87 93 97 95

R36 6 x 1:00 / 1:00R 1:43.4 41.3 41.0 41.0 40.0 39.6 HB end 134 142 146 149 152 154 HB rec 113 120 125 131 136 141

R32 1:51.1 48.6 50.2 49.4 49.4 49.4 48.6 47.1 HB 90 122 130 133 136 138 140 143

R20 CD Av HB 117 (112 16 18 20 19)

R32 WU 2 x 45s bursts 108 138 130 141 133

R32 5 x 1:45 / 2:15R 1:44.5 44.3 44.3 44.3 43.9 HB 148 150 152 154 154 Rec 84 96 99 107 102

R24 HB 76 130 36 41 43 45 45 46 48 50 51 52

R20 Cool down

R20 warm up with 2 x 45 sec R32 1:45 bumps

R32 4 x 1:30 / 1:30R HB 148 116 152 124 155 129 157 134. Body felt fine but had to breathe really hard - felt uncomfortable PM5 showed al…

R32 74 118 145 150 151 151 150

R24 124 28 33 37 39 39 41 42 2:02.9 2.9 2.8 2.7 2.7 2.8 2.7 2.5

R32 0:30/1:00/1:30/2:00/1:30/1:00/0:30 1:44.1 44.5 44.6 44.7 44.6 44.5 44.1 HB 113 107 142 93 149 94 151 90 150 98 124 107 123 114

R32 1:44.1 44.8 44.8 44.1 44.1 HB 116 43 47 47 47

R32 4 x 2:00 / 3:00R 1:44.7 44.7 44.3 44.5 151 91 155 100 157 107 159 105

R24 HB 140 46 53 57 60 62 64 67 1:59.0 59.0 58.9 59.1 58.9 58.8 58.6 57.0

R24 HB 141 46 53 57 59 62 64 67 1:59.0 59.0 58.8 59.0 58.9 59.0 58.6 57.6

R33 1:49.8 53.8 53.6 53.6 53.4 54.4 52.6 48.8 HB 138 50 55 58 59 61 63 66

R33 1:51.4 53.8 54.4 54.2 53.8 53.4 52.8 50.6 HB 131 44 48 50 53 55 57 58

R36 6 x 0:35/1:45R 1:41.1 41.1 38.8 37.2 36.1 35.6 End 130 32 35 38 39 40 Max 140 40 44 47 48 50 Next 103 98 100 05 03 00

R33 6 x 1:20/1:20R 1:44.7 4.4 4.4 4.4 4.1 3.6 150 49 52 40 55 37 57 34 58 30 59 31