3x2k 3'r

Dialled up 1hr, but had to answer phone at about 35mins.

Target 2:12 20spm

Planned to do 1hr, but too much puppy crying.
Target 2:12 r20

40' L4
180-180-180-180.
Felt quite inconsistent, but target 9124m and 720 strokes (vs actual 9146m and 730 strokes). Not ba…

40' continuous.
Each 8' split was
5' at 2:10 r20,
2' at 2:05 r22,
1' at 2:00 r24.

From 2k onwards, tried to keep 2:12 split, but increasing rate every 1min. Surprisingly hard technically.

1 stroke on/1 off up to 30 strokes on/30 off

5'-10'-15'-10'-5' 2'r between each rep
Rate targets:
18/20/22/20/18 (change every 1')
20/2…

HM, target 1h30. Very long and tough psychologically.

Failed 500m TT
18.4 100 1:32.0 42
18.0 200 1:30.0 43
18.8 300 1:34.0 38
1:36.8 400 8:04 6 (had stopped then paddled home)…

3x2k either side of sprints
8:16.7
8:35.3
8:43.9

30' steady, 18-20-18-20-18 2nd 10', ramping rate every 2' during last 10'.
Very hot weather.

30' ss. 22spm target

30' ss. Target 2:07 at 21.
Humid beyond belief and still 29oC at 8pm.

30' ss. Target 2:10 at 18

30' ss. Target 2:12 at 18

4x2k 2'r, 1k at r20, 500m at r22, 250 at r24, 250 at r26.
Planning on doing 6 reps, but hot and hungry (31oC and pre breakfast).…

500m on, 500m off, pace targets 2:00/2:06

4x2k 2'r, 1k at r20, 500m at r22, 250 at r24, 250 at r26.
Intentionally slower than usual.

Evening workout after gym session in morning.
10k Slow and steady