one warm-up lap and then 10×1 minute on and 20 seconds off on the canoe access road with an average of 356 W. Then one lap easy. Then one lap at 356 W, four minutes and 29 seconds. Then one lap with a few one minute efforts in it at 320 to 330 W then took a couple minutes easy and then did 2 x 45 seconds efforts with 15 seconds between 380 W.
