5x200+140"R 39.2/48.8*/0.1/39.7/1 (27/9/7/9//) *strap out

5x200+70"R 33.9/6.2/7.4/40.2/39.8 (39/3/2^28/9)

3km TM@1% 16:02 It's gonna be a long way back :-/

1:47.4/54.2/5.0/1.8 (27///8) [150f2]

warmup

3x1'+90"R 302/0/289

3x1'+90"R 317/02/291

Warmup

Same 5.9km 14:44/15:03=29:47 [2min break at halfway] 33C gentle breeze. Very good return after a week's break.

SIO13
14:34/15:18 = 29:52. With c15km/h breeze out, against back.

Same 5.9km, in 34C H&H, SINO13 15:07/43=30:50 Better plodding. With wind out, against back.

Same 5.9km, in 32C gentle breeze, SINO12 15:29/16:05=31:34. Better plodding.

Same 5.9km, in 30C v windy, SIN11 16:15/46 = 33:01. Streak preserving plod again after alcohol night b4.

Same 5.9km moderately hilly run, in 25C gentle breeze, SINO10 14:44/28=29:12 Not sure where this came from. Except, on reflection: carbs…

Same 5.9km moderately hilly run, in 26C stiff breeze, SINO9 16:43/17:04 = 33:47. Streak preserving plod. Legs dead after 9h in saddle

Same 5.9km moderately hilly run, in 34C still, SINO8 15:04/16:07=31:11 Full effort for best outward. Return too disocciative,

Same 5.9km moderately hilly run, in 32C sl breeze, SINO7 15:29/15=30:44 eased off a little on the flats on the way out in search of -ve s…

Same 5.9km moderately hilly run, in 27C sl breeze, SINO6 15:10/15:38=30:48

Same 5.9km moderately hilly run, in 29C sl breeze, SINO5 15:06/15:43=30:49

Same 5.9km moderately hilly run, in 30C no wind, SINO4 15:08/16:44=31:52

Same 5.9km moderately hilly run, in 32C, third day in a row 15:29/58 =31:27 with 2min rest at half way

Same 5.9km run, in 33C, second in 5months. 16:30/45 = 33:15

5.9km moderately hilly run, in 30C, first for 5months. 16:10/17:43 = 33:53

10k 3:51.2/8.8/4:09.4/13.4/12.8/17.0/13.9/6.5/7.5/1.2 (25) [7.5f2] + 100m: 16.5@52@[9.5f0] 727Wmax…

1:53.5/7.6/5/6/2:05.9/3.2/1.8/1:58.3/7.3/3.2 = 9:52.1/53.8 7:46.2/2k (25/////) [7.7f2]