Tried to do 60:00 @ 2:03 but no energy & was 9:05am. splits:
/500 2:02.7 .7 .9 .9
s/m 22 22 23 23

3 x (18 / 20 / 22 / 20 / 18) 3:00 each section
18 2:08.5 - .7 20 2:04.6 - .8 22 2:00.6 - .8 (last one 1:59.6)

constant 20 s/m

Alternating stroke rate 18 to 20 every 3:00
18 s/m 2:08.2 7.8 7.6 7.1 6.7 4.6
Assoc. 20 s/m 2:03.6 4.1 3.7 3.7 2…

Time trial - felt great throughout
/250 53.1 54.4 54.3 54.3 54.3 54.2 53.9 51.6
/500 46.2 48.8 48.6 48.6 48.6 48.5 47.8 43.2
…

Constant 15 s/m (every 4 secs) @ 2:30/500

Continuous piece of 4 x 10' with 2:00 pyramids alternating 18/20/22/20/18

30R20 DF210

4 x 750 / 3:00R
/750 2:39.8 2:38.2 2:38.1 2:38.5
s/m 32 32 31 33

30R20 DF130

1:38.3 1:38.7 1:38.7 1:38.7 1:38.7 1:38.7
33 32 33 34 35 36

Alternating every 4:00 from 18 to 20 s/m. Was supposed to be 2:12 for 18 & 2:07 for 20 but started at 2:10.8 & 2:05.8 respectivel…

4 x 1000 / 5:00R
3:37.3 3:37.3 3:36.7 3:35.8
approx. 30 s/m

Having failed day before on time trial to go sub-7:10, tried again to do sub-7:20 but failed again. So, last ditch attempt & just to…

10 x 3:00 alternating 18 to 20 spm 705m (2:07.7 / 500) & 727m (2:03.8 / 500)

1:55.4 228W 1082 c/h
/500 1:55.6 .8 .7 .7 .9 .8 .8 .9 .8 2.4
s/m 25 5 5 5 5 5 5 4 5 5

3 x 10:00 (4' 3' 2' 1') @ 18 / 20 / 22 / 24 @ NAD 2:08 / 2:04 / 1:59 / 1:55

1:57.0 7.0 6.9 6.9 6.8
6.7 6.5 6.5 6.2 3.7
26 25 25 25 26 25 26 25 26 25