2x10K
2:09.1 ave/500m
18-22spm, change every 2K up 1 beat

2x10K
2:12.1 ave/500m
16-10spm, change every 2K up 1 beat

5x500m -
1:52.3, 1:51.5, 1:51.5, 1:51.5, 1:50.4
REALLY TOUGH WORKOUT!

5' warm-up for 5x500m

3x6K
2'on/1'off @race pace or below (1:58-59)
@26-28spm Awesome Push!

3x6K
2:03.8 @24spm
Really good push and consistent

3x6K
2:06.2 @22spm
Felt solid
5' rest between

4'on/1'off @24,24,26,26,paddle/cool-down -
on strokes @2:00-03, 307 cal.

2:04.0
Hard SS @24spm, 183.4 watts/543 cal.

2:06.1
PR for 60'
1st 30' @22, 2nd 30' @24spm
900 cal./174.6 watts

3x20' @2'on/1'off @26spm at 6K race pace (1:58-2:00)

3x20'
@4'on/1'off @24spm
2:02-03 ave.

3x20'
straight @22spm
2:06.2

2:07.2
watched "Top Gun"!
23spm, 1033cal.

2:09.3, 923 cal, rates 18,19,20,21,22 change every 3K

SS@22-24spm, Varied rates & pressures, 752 cal.

2:07.4
@22-24spm
1028 cal.

w/Emily Wheelis -erged to Fast & Furious!
2:10.8 overall ave.
978 cal.

1st 10K w/JA, 500m easy, 9500m OYO. Same as 11/27. 2:10.9 overall ave.

10K @18,19,20,21,22 change every 2K, 500m easy, 9500m repeat rating 2:10.9, 1217 cal.
start of holiday challenge!

2:06.5
w/ JA and Daria

4x10' 4'@24,3'@26,2'@28,1'@30
2:00.1

4x10' 4'@24,3'@26,2'@28,1'@30
2:00.2

4x10'
4'@24,3'@26,2'@28,1'@30
1:59.6