Warm up, Rate 20

Attempted 60 minutes, Steady state, Rate 20

2x, Edinburgh Canal

4 x 1 minute sprints, Rate 24, 30 seconds rest

Warm down, Rate 20

Rate 20

Warm up, Rate 19

2 x 16 minutes, 3 minute rest. On Slides.
1) 2:04.9, rate 21, 3843m
2) 2:04.0, rate 22, 3870m

Warm up, Rate 21, On slides

Rate 34

Attempted 2 x 25 minutes, Rate 21

Attempted 2 x 25 minutes, Rate 21

Attempted 2 x 25 minutes, Rate 21

Warm up, Rate 20

Warm down, Rate 20

Rate 21

Warm up, Rate 20

Warm down, Rate 20

10 x 100m, 30 second rest
19.9 seconds, fastes time

Rate 20

3 x 2000m, 1:30 rest
1) 1:58.3, rate 24
2) 2:03.2, rate 22
3) 2:02.1, rate 22

Warm up, Rate 19

2 x 16 minutes, 3 minute rest. On Slides.
1) 2:01.5, rate 22, 3948m
2) 2:01.4, rate 22, 3951m

3 x 10 minutes, 2 minute rest, Rate 22
1) 2:02.6, 2445m
2) 2:02.7, 2443m
3) 2:02.6, 2449m

Attempted 50 minutes, Rate 20