Okay, so since I got back:
13/08 - 15k 2.02.8 @ rate 20
15/08 - 12k 1.54.8 @ rate 23 (intervals, 5 on 5off, 10 on 10 off 15 on 15 off, 20 on 20 off repeated for 9k)
16/08 - 15k 2.01.9 @ rate 19 hr 173
17/08 - 10k 1.57.3 @ rate 23 (intervals at sub race pace, I think I was doing 1k on and 1 off)
19/08 - 15k 1.58.4 @ rate 20
20/08 - 15k 2.02.8 @ rate 19 hr 165
22/08 - 15k 2.01.1 @ rate 20 hr 166
23/08 - 5x500m (1.40 rest): 1.36.8 @35, 1.36.4 @34, 1.37.6 @33, 1.39.1 @32, 1.38.5 @33
24/08 - 15k 2.01.5 @ rate 20 hr 167
25/08 - 15k 2.01.8 @rate 20 hr 167
26/08 - 3x10 mins: 2808 @22, 2837 @24, then bottled the 3rd about 4 mins in. Did 2730 @26 straight after though.
Yesterday I had a day off and today some idiot had flooded the erg room by turning taps on and blocking plug holes. Therefore I mopped up instead of training.
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