80% effort.

Part 2 - Slower 5K @ 65% effort

2K @ 85% effort with a little push at the end to get under 8min

10K @65% effort - extended holiday is over, what still works ..

60mins @65% effort. Back to base building.

10K @80% effort. Bit inconsistent. More power last 500m

Steady 5K @80% effort with more pressure for the last 500m.

10K @80%. School boy error, not enough ventilation

Another 10K @80% MHR

10K at no more than 80% MHR

Steady 5K, full tilt for last 10 strokes.

Trying to reactivate my muscle memory after a slack month

First 10K in a very long time, nice and steady 70% max effort.

Nice steady 5K. Pushed the last 200m see what happened

Testing the shoulder, very slow ’n steady 5K. See how that feels tomorrow

10x1min, 1min rest. Max effort. Going so well, blew up on the last interval.

12x45s with 45s rest. max effort

5K best effort.

4x4min with 3 min rest. Hard work on that last one

10K 28spm @80% effort, last 500m full tilt

8x2min, 28+spm, 90secs rest. Max effort