R20

R30 4 x 750 / 3:00R 136 50 53 138 54 58 140 58 61 144 59 63 2:41.9 .8 .7 .8 (1:47.8 average)

Warm up R20 42s / R30 18s

R22/20/18 3 x 10/3:20R 2:02.8 2:05.8 2:08.8
131 37 43 48 50 141 48 51 54 55 144 50 53 54 55

R20 warm down

R30 136 52 57 59 60 62 63 64 54.7 .7 .7 .7 .8 .7 .7 .7

R20 42s / R30 18s warm up

R22/20/18 3 x 10:00/3:20R 2:00.9/3.9/6.9 139 45 49 53 54 145 52 54 55 56 146 51 54 55 55

R30 4 x 875/4:00R 112 36 44 46 47
114 40 48 51 52 119 43 50 53 55 119 44 52 55 57

R26 133 46 51 53 55 57 1:53.6 .8 .8 .6 .8 .8

R22/20/18 3 x 10:00/4:00R HRM battery needed replacing so no HRM data

R32 14 x 0:30/0:30R 1:44.1 3.4 2.7 2.0 2.0 1.3 1.3 1.3 2.0 1.3 1.3 2.0 1.3 38.6

3 x 2500 / 5:00R R20/22/18 26 40 43 45 47 46 48 50 51 51
29 46 50 52 54 55 57 58 58 59
27 42 47 48 50 50 51 51 53 53

R30 8 x 1:00 / 1:00R 278 8 9 8 9 9 8 96 140 44 45 45 45 47 48 58 278 - 1:47.9 279 - 1:47.5 296 - 1:41.3

R30 TT 55.4 .5 .5 .4 .5 .5 .5 .5 131 45 51 55 56 58 59 60 (1:50.8 - 1:51.0)

WU 42s R20 / 18s R30

WU 45s R20 / 15s R24

R24 6 x 1000 / 3:00R @ 1:54, 55, 56, 57, 58.5 60.
End HB was lower than previous rep at 1:58.5 so train using R24 1:58.5 (which equat…

R30 1:43.6 4.4 4.8 5.2 5.6 5.2 5.2 4.8 85 119 46 54 56 57 59 59 59 /125 25.9 6.1 .2 .3 .4 .3. .3 .2

R20 2:02.9 .8 .8 .8 .8 .8 .9 .8 .5 130 38 41 44 47 50 50 52 53