R32 14 x 0:30/0:30R 1:44.1 3.4 2.7 2.0 2.0 1.3 1.3 1.3 2.0 1.3 1.3 2.0 1.3 38.6

3 x 2500 / 5:00R R20/22/18 26 40 43 45 47 46 48 50 51 51
29 46 50 52 54 55 57 58 58 59
27 42 47 48 50 50 51 51 53 53

R30 8 x 1:00 / 1:00R 278 8 9 8 9 9 8 96 140 44 45 45 45 47 48 58 278 - 1:47.9 279 - 1:47.5 296 - 1:41.3

R30 TT 55.4 .5 .5 .4 .5 .5 .5 .5 131 45 51 55 56 58 59 60 (1:50.8 - 1:51.0)

WU 42s R20 / 18s R30

WU 45s R20 / 15s R24

R24 6 x 1000 / 3:00R @ 1:54, 55, 56, 57, 58.5 60.
End HB was lower than previous rep at 1:58.5 so train using R24 1:58.5 (which equat…

R30 1:43.6 4.4 4.8 5.2 5.6 5.2 5.2 4.8 85 119 46 54 56 57 59 59 59 /125 25.9 6.1 .2 .3 .4 .3. .3 .2

R20 2:02.9 .8 .8 .8 .8 .8 .9 .8 .5 130 38 41 44 47 50 50 52 53

R26 8 x 500 / 1:30R 1:49.3 .3 .3 .3 .4 .4 .1 .0 145 50 53 56 57 59 61 62 85 98 104 10 13 18 23 21

R20 2:01.9 .7 .5 .5 .5 .5 .4 .1 133 40 45 49 52 55 56 57

R24 1:56.4 .4 .4 .5 .4 .4 .3 5.6 138 46 52 55 58 61 64 65

R24 1:56.8 .4 .4 .8 .4 .8 .4 .6 .2 5.4 121 39 44 46 48 49 52 53 55 56

R22 1:59.5 .6 .6 .6 .6 .6 .4 .5 .5 8.2
140 46 50 53 57 58 60 62 63 65

R26 10 x 1:30 / 1:30R 1:49.4 .2 .4 .4 .4 .4 .4 .4 .4 .4
148 50 52 53 54 54 55 56 57 57
93 100 05 05 08 11 13 14 16 08

R20 2:02.6 .6 .6 .7 .7 .8 .6 .6 .5 .5
130 40 42 47 48 50 51 52 54 55

R26 1:50.0 1.8 1.8 2.0 1.8 1.6 1.8 0.2 138 49 52 55 57 58 59 60

R26 10 x 1:00 / 1:00R
1:50.7 49.0 .4 .4 .4 .4 .4 .4 .4 44.8
130 36 38 38 40 42 42 44 44 54

R26 10 x 1:00 / 1:00R 1:49.6 .6 .6 .3 .6 .6 .6 .6 .6 .6 .6 8.0
138 43 45 48 50 51 53 53 55 57 57 61

R22 2.5k / 5' / R24 2k / 4' /R26 1k / 3' / R28 1k
2500 2:00.6 1:59.5 59.7 59.8 59.7
135 143 148 151 153

R24 12 x 1:00 / 1:00R 1:50.2 49.0 9.0 9.4 8.3 9.0 8.6 8.3 8.3 8.3 8.6 6.3 127 38 41 42 44 45 47 46 48 49 49 57

R20 2:02.6 .6 .7 .7 .8 .7 .7 .7 .6 .5 .7 .4 137 43 47 51 52 55 57 58 60 61 63 63

R24 1:47.5 6.0 7.0 8.5 7.5
118 142 155 160 162

R20 1:55.5 .8 .6 .3 4.1
140 153 157 160 162

R20 2:02.9 2.7 2.6 2.5 2.2 2.0 1.8 1.8 1.1 1:58.6
129 136 142 147 149 153 155 156 159 164