1:53.7 (20) ave.

4x5km/2:00r. 1:59.8 (20); 1:59.8 (20); 1:59.8 (20); 1:59.7 (20). Ave 1:59.8 (20)

1:51.6 (25) ave. Problem with air con and hurried out of gym

3x5km/2:00r. 1:56.0(20); 1:55.7(20); 1:56.5 (21). Ave 1:56.1 (20)

30:00. 1:54.5 (20) ave.

3x10:8:00r. 1:50.6 (24); 1:51.0 (24); 1:49.7 (25). Ave 1:50.4 (24)

3x5km/2:00r. 20spm. 1:56.8 (20); 1:58.2 (20); 1:57.8 (20). Ave. 1:57.6 (20).

First 6km 1:56.8; second 1:57.6. 20spm. 2min rest. This was the second session of the evening. Ave. 1:57.2

1:59.0 first 8km. 2min rest. 1:57.8 second 8km. Rate 20. Done at Colets Health Club.

Capped at 20spm (successfully). 124/5 drag. Tried not to over hydrate myself and have enough electrolytes. Felt ok. Sat up ok. Blisters f…

128 drag; 22spm; good pacing - half and half; 1x decongestant w/ omprazole; electrolytes. Burning sensation in lower abdomen was main put…

28 spm.

400m - 1:37.1
800m - 1:49.7
1200m - 1:51.1
1600m - 1:54.0
2000m - 1:49.8

Hot and humid. Lots of people around me, some within inches on bench. Had build up of broncochonstriction in the last about the last 8 mi…

Felt good. 129.5drag- just enough bite. Small angles worked. Did 2 halves-v good. About r24-6 best. Excess m last 2min.

Again, felt lethargic and heavy so reduced drag about half-way. Battled to find rhythm. Main tank empty at about 30min.