then 3k/1k, slow.

40.9/1.5/2.4/3.3/4.9/5.6/6/7.2+2.1 [CH2 180 - too much] (26/5/4/8/7/5/5/5)
then 3k/1k

Gentle 5.58k run/28.5' then strong, measured to prep 1rw/3bk/1rn<13'
41.7/2.3/4.7/5.2/3 (26/5) [CH2/180maxF4]

Severe 30' Abs Class then 5x(1'@2:15+1'@1:50) 226/79/25/79/26/78/25/82/24/83 (24/30/24/30/25/9/4/9)

[CH2181/maxF4] 1:57.0/2:01.6/4.8/2.1/3.9/0/4.1/0/3.8/2.5 (24/5) then 1k t/mill 4:39

Cycle 3k/4:13 131rpm then 1609=40.9/1.5/2.9/3.6/4.2/5.8/7/1+1.9/9m [CH2/163/8.7f4] 1st km 3:33.1

***PB***
41.3/2.9/3.8/4.0/0/3.9/7/2.5+1.8/9m (29/6/33) [CH2/150maxF4]DB2A E485 E2F8 9019

Warmup for bike(4:49/3k) tmill (4:44/1k)

warmup CH2. Also, after 2k row 4:39/3k+2k bike + 4:54/1k+2.84k treadmill

21.3/5/5/22.0/1-1/1/0/1/2-3/0/5/3/0-1.9/5.5/6.6/1.7/19.8=1:48.4/1:50.5/1:51.1/1:55.5(27/4/30)[CH2146mxF4]5:53.9/1609m

1:48.8/53.1/9+22.9 (26/9) [HG155/7.4F4]
L:2:22.9+2:17.2

warmup HG

20.5/7/1.0/1/4 - 2.2/9/23.0/1/4 - 4/2.7/3.1/2/0 - 2/3/2/2.0/1.5 = 1:44.7/54.6/55.4/53.2 (29/3/8) [CH2/146maxF4]

warmup

sprint AM 230W 1st, max 587W

1:54.5/6.7/8.4/1/5 - 5/9.0/8.1/3/5.9 = 9:46.2/50.8 (26/5) [FS151/7.2F3] morning

warmup (am FS)

3x200 36.1/40.1/36.1 1st pull: 204/233/233W
Max: 563/567/637W [CH2 151maxF4]
afternoon

warmup afternoon

warmdown, sort of.

warmup

18.4/8/8/8/9 (33/5/5/2/3) [CH2 147/max F4]

Warmup