pace is deffo way better swim before killed me off gonna do some weights instead

Decided to go for a 2k after about 500m
ave sr 21
do more sprints to help this speed; you need to be able to rate higher

focus on sprints do more of this that's where improvement is needed

first 2k was kinda crazy tried pushing over r20 after 6 mins body just said no way

okay stick to 1hr

good job

shit lmao

not ideal just low energy go for a swim

I think your pace is there you just need to start lactic training

really not feeling that

arent you a lazy little cunt 🥰

warmup

cardio after weights still shit

shit try again tommorow

shocking lungs feel heavy

3x10:00/2:00r
/500, s/m ave 20
s1, 2:10.3, 20
s2, 2:15.1, 21
s3, S:15.0, 21

boathouse; cardio after weights, shoul…

boathouse; 30min pb should try 09

warmup

okay

the technical term is fuck that maybe with 2 mins of rest

warm up for weights, could deffo row a sub 8 2k need to work on aerobic, not a power issue it's a going up the slide fast issue