cool down

4k/3k/2k/1k 2:30r Target 2k+17 (2:11) 2/4/6 improve
20/22/24/26 s/m
actual: 2:10, 2:08, 2:03.9, 1:57.7

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Cool down

2X2500 3:00r 27 s/m

1000 m attempt for ctc bailed at 250. Knee hurt

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cool down

10m/8m/6m/4m/2m 20/22/24/26/28
Target: 2K +18 (2:12 then improve 2s/3s/5s/7s)
Actual: 2:10.3/2:07.8/2:04/1:59/1:51.9

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cool down

5X8minutes 1:00r 20 s/m Target: 2k+18 (2:12)
actual: 2:09.5

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cool down

3X1000 2:00r 500 good effort/500 cruising
used for slow cool down

6X500 3:00r high s/m

erg bucked and slipped stopped

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cool down

8000m row 18 s/m target 2k+20 (2:14)
actual: 2:13.4

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cool down

4X2000 3:00r 22/24/26/28 s/m Target 2K+14
2:08/2:05/2:02/1:59. Actual:
2:06/2:03/2:01.4/1:57.5. The third set machine rocking

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cool down