R24 2:00.0 00.0 1:59.7 .7 .7 .7 .7 .7 .7 .5 8.3 60 128 33 37 42 44 47 48 50 52 55 57

R36 6 x 1:00 / 1:00R 1:39.6 40.0 40.0 39.6 40.0 40.0 138 43 47 49 51 53 112 21 24 29 34 38

R32 8 x 1:15 / 1:15R 1:44.4 .4 .4 .1 .4 .1 .4 .1 140 42 46 47 50 51 52 54 93 96 104 110 114 117 119 121

R27 4 x 5:00 / 2:30R 1:54.9 54.9 54.9 54.8 141 47 51 53 65 76 87 78

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