from cold

from cold.

25m bike 6 x 3m ss, 2m rest.

cold start 30m ss @ 21

20 m bikewarm up. 5 x 500m, 2m rest between.

20m bike, 1000m, 4 x 500m, with 500m rest between.

20m ss bike, 5k @21.

9 x (2m ss, 2m l)

1000m warn up, 10000 SS @20/21

from cold, 6 x 1000m f, 500m l, 1 x 500m f, 500m l.

fro.cold - last one hard!

cold start, sore back 7000m ss very steady.

cold start.

from cold 5000m ss, 5 x (500m f, 500m l)

cold start 2 x 2000m, 5 x 500m, 500m rest between.

from cold 7 x 1000m , 500m rest between.

from cold 1250m ss, 750m l, 4 x (1500m ss, 500m l)

hard!

concept 2 medium workout of the day.

7 x (1000m f, 6 x 500m l)

30m ss turbo, 10 x (250m l, 250m f)

5 x (500m l, 500m f)