10X250m 1:00r Target 2K-5 (1:49)
Actual: 1:46.6

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cool down

40 min row 5min increment 20/24 s/m
Target: 2:12/2:08
Actual: 2:11/2:05.5

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cool down

4X2000 3:00r 22/24/26/28 s/m
Target: 2K+14 sec (2:08) improve 2-3 sec each
Actual: 2:08,2:05,2:02,1:57.7

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3X1000 2:00r 20/22/24
Extra work

structured warm up for TT

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15 min/ 10 min/ 5 min 2:30r 18/22/26
Target: 2:14/2:08/2:02
Actual: 2:12.9/2:06.9/1:59.4

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4X3000m 1:30r 20 s/m Target: 2K+18 (2:12)
Actual: 2:08.7

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2X1000m 2:00r

4X1250m 4:00r high rate

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40 min row 18/24 s/m start 2K+ 20 then 24 s/m 7 sec faster Target: (2:14) (2:07)
Actual: 2:13/2:04

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