wed warm up no sprints

tues 87.8 @ 27 spm 11 am went carefully to keep pressure off trapezius (324 flights in 40 mins at gym this am)

tues warm up legs mainly trapezius much less painful

mon 88.4 abandoned warm up torn right trapezius 316 flights in 40 mins

sat 6.30 am

fri 1700 @ 27.4 spm (bonked around 5K mark after good start)

fri 88.0 3x2k 4R av 1:45.6 (7:03, 7:04, 7:01) @ 28 spm DF 120

fri recovery metres

fri warm up

thus recovery metres

thus 87.4 4x1K 6R @ 30.25 spm DF 120 av 1:40.9 (1:41.6, 1:41.3, 1:40.7, 1:39.9)

thus warm up

wed 87.8 12x300 @ 37 spm DF 120 (1:38.7 @ 29 spm to 1:31.5 @ 43 spm) neg split

wed recovery metres

wed warm up

tues 11.30 @ 27.8 spm DF 120 focused on increasing spm

tues 87.5 @ 19.2 spm df 120

tues warm up

mon 88.6 @ 29.25 spm DF 120 (1:42.9, 1:42.9, 1:42.2, 1:38.2) Time Trial

mon warm down

mon warm up

sat 6 am after dinner party last night no energy 26 spm df 120

fri 1700 @ 28 spm DF 120

fri 88.0 3x2k (7:09, 7:09, 7:06) av 1:47.0 @ 28 spm DF 120

fri recovery metres