3000m 1.45 s/m 24 3 mins rest 10x 300m sub 1.37 s/m 29

3000m s/m 20 warm up for spin

3000m s/m 24 1.45✔️ 3.30 mins rest 7x 400m 1.38 s/m 28 1 min rest

300m x 10 1 min rest warm up for shoulder

S/m 21

3000m s/m 24 3.30 min rest 10x 400m s/m 28 1 min rest

Warm up for back

3x 500m s/m 30

S/m 23 warm up for sprints

S/m 28 10x 300m

S/m 23 warm up for hiit rowing

Illness!!!!

S/m 20 warm up for squats

3000m 1.45 3 mins rest 10x 300m s/m 29

S/m 23

S/m 30 10x 300m

S/m 23

2x 500m s/m 31

S/m 21

3000m sub 1.45✔️ 3.30 rest 10x 400m 1.38✔️

10x 300 1 mins rest s/m 30

S/m 21

S/m 22

2000m warm up 8x 500m 3 min rest s/m 26,28,30,32 x 2

S/m 24 warm up for shoulder press