thus warm up

wed 85.0 12x500 1R @ 29.25 spm Av 1:42.4 (1:42.7 - 1:40.6)

wed warm up

tues 84.0 (gym scales suspect) @ 19.4 spm

tues 11 am @ 28 spm

tues warm up

mon 85.0 (?) 8x500 3:20R av 1:38.9 (1:39.6-1:36.9) @ 30.2 spm

mon recovery

mon warm up

sat @ 19.6 spm

fri 1700 @ 29 spm

fri recovery metres

fri warm up

fri 85.0 4x1K 6R av 1:41.9 (1:42.5-1:41:3)a 28.5 spm

thus @ 27 spm at home very cold

wed 87.0 10x500 1R 1:42.7 1:40.9 ave 1:41.9 @ 29.2 spm

wed warm down

wed warm up very cold

tues 87.0 @ 19 spm

tues warm up (very cold day)

tues 1100 @28 spm

mon 86.5 6x500 3:20R 1:39.6-1:38.3 av 1:38.8 @ 31 spm (too short of time to do x8)

mon recovery

mon warm up

sat @ 28 spm