Pushed it from the start all under 2.08 not far from best real-time 10k HR abit high 149 ave Max 173

Warm down core no straps although l was ramping it up to work abs

Went well took 20 secs off overall and 2.5 secs off split and neg splits with a 1.44.5 at end I'm getting back to it pleased

Warm up no straps power 5s on 200m

Warm up ramped it up at end went ok

Went well felt good neg splits l didn't go all out on first 2 good power on last 2k down to 1.50 split at end

easy 1k warm up no straps

Abit stiff and back not great so didn't push it at beginning

went OK good power at end straps not working HR 140tsh Took 0.00.6 off split and 14 secs off time

Went OK.didnt stop neg splits some way off pb area but good power on last 500m down to 1.48 at times

Warm up no straps power 5s on 200m

easy warm up no straps

Felt tired so didn't go all out still 1115m though

easy warm down core no straps 1k

Went OK no stopping took off 0.5 off split from last time Felt fine

went OK only 1k over 1.50 so not bad good last 250m under 1.40

Power 5s on 200m

Not bad didn't push it no straps warm up

Started slowly and wound it up neg splits good last 750m sprint didn't stop

easy 1k warm up no straps

easy warm up no straps

very tired but good last 1k did stop x2 for water unheard of max HR 161 high also ave HR 151 proves it was hard as usually 137 ave