Tue: R18 maximum, continuous pressure for 60' or (6-7pm); after that 5’ for recovery, then 1 x 1000m R24 max pressure.
Thu: WU with tech focus from 6 - 6:30pm. Time Trial 1 x 20' @ R22, rest for 10' at SS recovery pace, followed by 1 x 20' @ R24.
Sat: WU 30’. 3 x 2000m (or if windy 4 x 1500m) R28 (head race pace)/ 2 x 500m (last 500m of the head race)
