R20 CD 111 18 22 24 24

R20 WU with 2 x 45s R32

R32 5 x 2:00 / 3:00R HB end 142 44 46 46 48 HB next 71 83 92 100 95 /500 1:44.7 4.5 4.7 4.5 4.5

R20 CD 111 15 17 18 19

R20 WU with 2 x 20s R36

R36 6 x 1:00 / 1:00R 1:40.0 40.0 40.0 40.0 39.6 39.6 HB end 137 42 44 47 48 50 HB next 111 17 22 27 32 39

R24 1:59.7 .7 .7 .8 .8 .9 .8 .8 .8 .7 HB 60 129 33 39 24 43 46 48 48 50 51

R32 8 x 1:45 / 3:00R 1:44.7 4.7 4.7 4.7 4.5 4.5 4.3 4.3 HB 139 43 45 45 47 49 51 52 HB start 65 73 81 89 91 96 99 95

R20 CD

R20 WU with 2 x 30s R32

R24 5 x 4:00 / 2:00R 1:59.7 59.0 59.5 59.4 58.9 HB end 137 43 47 51 54 HB rec 75 83 89 95 79

R24 2:00.9 0.8 0.6 0.8 0.7 0.7 0.7 0.7 0.6 1:59.3 HB 127 34 40 43 46 49 51 52 54 57

R20 WU with 2 x 40s R27

R27 5 x 4:00 / 2:00R 1:55.6 55.5 55.4 55.1 52.8 HB end 141 148 152 156 161 HB rec 78 87 93 97 95

R36 6 x 1:00 / 1:00R 1:43.4 41.3 41.0 41.0 40.0 39.6 HB end 134 142 146 149 152 154 HB rec 113 120 125 131 136 141

R32 1:51.1 48.6 50.2 49.4 49.4 49.4 48.6 47.1 HB 90 122 130 133 136 138 140 143

R20 CD Av HB 117 (112 16 18 20 19)

R32 WU 2 x 45s bursts 108 138 130 141 133

R32 5 x 1:45 / 2:15R 1:44.5 44.3 44.3 44.3 43.9 HB 148 150 152 154 154 Rec 84 96 99 107 102

R24 HB 76 130 36 41 43 45 45 46 48 50 51 52

R20 Cool down

R20 warm up with 2 x 45 sec R32 1:45 bumps

R32 4 x 1:30 / 1:30R HB 148 116 152 124 155 129 157 134. Body felt fine but had to breathe really hard - felt uncomfortable PM5 showed al…

R32 74 118 145 150 151 151 150

R24 124 28 33 37 39 39 41 42 2:02.9 2.9 2.8 2.7 2.7 2.8 2.7 2.5