500m extra warm down

warm up and down in the piece - middle around 1:53 r.23. A little harder than Friday

warm up and down in the piece - middle around 1:53 r. 23. Moderate ss row

Challenge series splits/r 1:42.3/28 1:44.2/28 1:44.9/27 1:44.9/29 1:42.9/30
Reasonably paced fair reflection of fitness

1.5k warm up and 2k warm down

Reasonably hard piece above 2.5k race pace. Could have held a bit longer - 1,250m maybe?

1.5k warm up and 2k warm down

Warm up and then 3x2k @1:50 r.23/24 with 4 min rest. Working but not too hard

1250 warm up and began 2,500 but not feeling good so aborted

ss/ recovery @ 1:58 r.21. Warm up and down within piece

1.5k warm up then 4x750m @1:41.8 r.27-29, 3 min rest. Felt harder than I hoped! 4.5k @ 1:58 to warm down

warm down steady state r. 22

Pacing piece for monthly challenge. r. 27. Harder than I hoped!

warm up

warm down

10k warm up in piece then 9 x 250m on 750m paddle. Pace varied but generally c. 1:42 r. 28

Easy 10k as pulled muscle in back last Tuesday

first and last 2k @ 1:51/52 r.22. Harder last 250 but kept rate down. Middle 6k easy ss

warm down

warm down

Firm piece with rate held to 21.

warm up and down and 5x500m with 2min rest. 1:39.4-1:39.9 r 29/30

additional warm down

Firmish piece with rate held to 21. Warm up and down within piece