Challenge piece 1:42.0 r.29, 1:44.2 r.27, 1:44.5 r.28, 1:42.7 r.30

warm up and down

Pacing piece to make 2k seem slower! Middle 600m @ 1:42 r.28. Bit faster for first and last 200m

warm up and down

Steady state - hardish first 1k then settled to r.22 so went through first 2k in 1:51.8, 5k 1:53.0.

warm up and down

Challenge series opener 1:43.9 r.27, 1:45.4 r.27, 1:45.8 r.28, 1;43.7 r.30. Hard but OK

warm up and down

hard first 5k (1:52.5) and then paddled a bit and gradually pushed pressure back up to finish under 38:20

warm up and down inc 500m @ 1:44

included 1300m at 1:44/1:45 (too tired to complete 2k) and 300m at 1:42

1k on, 1k off around 1:56 average across work and rest. On at 1:54 r.23 1:52 r.24, 1:50 r.25, 1:48 r.26.

warm up and down

Hardish piece r.23/24. Went off a bit too hard 1:51.9 split for first 2k.

warm up and down

4 min r.22 @1:50, 2 min rest, 4 min r.24 @1:48, 2 min rest, 2 min r.27 @1:44, 1 min rest, 1 min r.30 @1:40. Hard

warm up and down

Steady state r.21

Contained 3x3x1min on, 1 min off, 3 min between sets. r.30 splits 1:39.6

steady state r.21

warm up and down

Challenge piece r.26. Hard work. 1:45.4 r.27, 1:48.0 r.25, 1:47.8 r.26, 1:47.8 r.26, 1:45.6 r.30. Very tired at end

warm up and down

Challenge piece r.25. OK piece - v slight -ve split last 500m 1:46.1