4:07.0/12.4/3.8/5.4/07.2 [PG1/8.5/146f2] mfp**

2:03.2//2.9/3.7/6.1/5.7/7.4/6.7/4.8/0.0 [PG8.5/172f2]

warmup

4x200 35.4/8.9/9.0/8.5 (39/1/5/3) [PGd1/8.0/171f2] mfp**

Warmup

729/19/8/7/8/22//7/4/55 = 3601/50 {pace:2:1:59.2-2:05.5} 5k/20:48.8 (28/7/8////////) [PG2/167/8.0f2] mfp***

1:59.4/2:03.2/9/5.7/6/7.3/9/6.4/7.8/1:59.0 = 10:17.8/28.4 (28///9//8////30) [PG1/144/8.0f2] 50*10/8/8 mfp**

1:59.2/2;02.4/4
6/6.2/1/4/1/7.0/9/1:59.0 = 10:18.5/26.4 [PG1/8.0f2] (26//7///8/7//6/8) mfp***

5x100 17.5/18.9/8/7/3 (48/4/35//46) Wmax 642/548/452/474/525

(48)

(34) [PG1/8.5/155f2]

500m HD 18.7/4 + 17.2/87m Bottled it?

2:01.2/9/2.4/7.2/0/3/5.8/6.7/5.0/2/7.6/6.3/5.9/4.1/9/7.7/0/6.8/5.6/1:57.8 = 20:49.7/53.7 (27x9,28/7/8//////7/8/9) [PG1/149/8.0f2] mfp**

2:02.5/1/1.8/2,5//0/1/3.2/2.6/1:58.0 = 10:11.4/07.9 mfp**
-ve split!

3:55.1/4:05.3/17.2/4.4/06.4 [8:00.4/2k] (27/8////) [PG1/8.0/144f2]

4:01.6/8/13.4/6.2/04.9 = 10:09.4/28.5 [8:03.4/2k] (28/9///8) [PG1/8.0f2]

4:08.5/6/11.3/3.7/03.9 (26/7/8///) [PG1/7.5/138f2 78.7kg mfp****

1:58.7/8/2:09.7/5.6/6.6/5.6/6.9/7.7/6.3/1:58.2 = 10:19.4/24.7 [PG3/7.5/146f2] (28//7/8/7/8///9/8) 576str mfp****

4*500+2'R 1:55.9/4.3/0.5/2.0 = 7:32.7 [PG7.5f2] (28///9) mfp****

60HD

1:56.1/2:01.6/2.8/2/1/7.4/9/0/6.1/5.9/1:59.5 = 10:10.0/26.5 [PGd2/7.5/8.0f2] (28/////////9) mfp**

2:01.3/2.9/3.3/7.3/6.4/5.9/7.1/6.7/7.6/1:57.5 = 10:21.2/4.8 (27//6/7/8///7/9) [PGd2/7.5/160f2] mfp***

4:03.6/12.3/8/13.3/04.3 [mfp**

758/49/05/16/4/7/20/11/05/29 [1:58.7 - 2:07.6] 2k/8:05.9 3642/3582 [PG2/7.5/152f2] (27/8/7///////8) mfp**** 5k = 20:40.3

3x167+30"R 30.3/35.1/34.6 (42/32/33) Poor. The only way is up...