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

1k warm up 1k warm down

warm up and down

1k@1:47, 500m paddle rest then 7x500m @ 1:46 r.25 500m paddle then 1k@1:47, 500m paddle

Was trying for 10k sub 1:50 split but blew at 6.5k. Mostly @ 1:50 r.24/25

warm up and down

steady 10k warm up and down in piece r. 21

Steady piece. Mostly 1:56/7 r.21. Warm and down in piece.